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4 Week Shoulder Workout

Day 1 Barbell Bench Presses with Close Grip – 3 sets of 8 reps Standing Barbell Push Presses – 3 sets of 6 reps Seated Side Lateral Raises – 3 sets of 10 reps

Day 2 Dumbbell Bench Presses – 3 sets of 10 reps Deltoid Raises with Low Cable – 3 sets of 12 reps Seated Cable Lateral Raises – 4 sets of 10 reps

Day 3 Rest

Day 4 Cardio – Perform some form of cardiovascular exercise for a minimum of 20 minutes

Day 5 Standing Barbell Raises Over Head – 3 sets of 12 reps Incline Barbell Bench Presses with Wide Grip – 3 sets of declining reps 12/10/8 Incline Dumbbell Curls – 3 sets of 10 reps

Day 6 Cardio – Perform some form of cardiovascular exercise for a minimum of 20 minutes

Day 7 Rest .