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Advanced Shoulder Workout

Jamie July 18, 2023

Exercise 1: Barbell Overhead Press
Warm-up sets: 2 sets of 12 reps with a light weight
Working sets: 4 sets of 8-10 reps with a challenging weight
Last set perform a drop set dropping the weight by 50% to 70% and try and reach failure.
Tip- Control the weight on the eccentric phase giving more time under tension and think about the movement to help with mind muscle connection.

Exercise 2: Dumbbell Lateral Raises
Working sets: 4 sets of 12 reps with a moderate weight. Counting 3 seconds on the eccentric phase of the movement.
Final set perform a drop set dropping the weight by 50% to 70%, try and reach failure.
Exercise 3 and 4 Arnold Press into Bent over Dumbbell Rear Delt Raises
Working sets: 3 sets of 10-12 reps with a challenging weight
Superset with Exercise 4: 10-12 reps of Bent-Over Dumbbell Rear Delt Raises. Aim to keep good form throughout the exercises.

Exercise 5: Cable Face Pulls
Working sets: 3 sets of 12 reps with a moderate weight
Superset with Exercise 6: Dumbbell Shrugs
Exercise 6: Dumbbell Shrugs
Working sets: 3 sets of 12 reps with a heavy weight
Drop Set: After completing the 3rd set, immediately reduce the weight by 50% and perform another set to failure.