J.

O JAMES O’HANLON @J_O_FITNESS

SHOULDER WORKOUT – MASS & Shape

note: 60-90 seconds rest between standard sets. No rest between dropsets or tri-sets.

1. overhead standing barbell press

set reps notes
1 20
2 12 Add 1 plate each side
3 10 Add 1 plate each side
4 8 Add 1 plate each side
5 4/fail + 2-3 cheat reps ( max weight )
6 +dropsets To fail + 2-3 cheat reps Dropsets through all plates + 20 reps with bar

2. rear delts *tri-set* - ( complete a set of exercise 1,2,3… then rest before repeating circuit twice more )
exercise sets reps notes
1. Reverse machine flyes 3 12-15/fail Neutral grip
2. Reverse machine flyes 3 8-12/fail Pronated grip
3. Reverse dumbbell flyes 3 12/fail Lead with little finger

3. seated dumbbell press

sets reps notes
3 8/fail Last set is a dropset

4. rope-grip face pulls

sets reps notes
3 15 Pull hands in line with your temples

5. dumbbell lateral raises *triple dropsets*

Dumbbell weight reps Half reps notes
Weight 1 10-12/fail + cheat reps + 20 half reps Drop straight to weight 2
Weight 2 10-12/fail + cheat reps + 20 half reps Drop straight to weight 3
Weight 3 10-12/fail + cheat reps + 20 half reps Rest after weight 3’s half reps

6. standing dumbbell overhead press

sets reps notes
As many as necessary 100 Rest for only a few seconds between sets

Hope you enjoy the workout… or rather, I hope you suffer ;)

For training or diet plan info, just email me:

jofitnessinfo@gmail.com