Shoulders :

1. Isolateral Shoulder Raise machine (4 sets: 15 reps)

2. EZ Bar Standing Rows (4 sets: 12 reps) pause 1 second at the top.

3. Machine Rear delt flies (4sets; 15 reps)

Superset Cable Front Raise single arm (4 sets: 12 reps each arm)

4. Smith Machine Shoulder press (4 sets: 14 reps) forced positives (requires partner)

5. Smith Machine Incline Press (4 sets: 10 reps)

Superset DB front raise with twist for upper chest and delts (4 sets: 10 reps)

  • 10 reps both arms

  • hold one arm at 45 degrees (halfway between front and lateral raise) while doing 10 reps in other arm, then switch

  • 10 reps both arms

4. Incline Bench Press DB (4 sets; 12 reps)

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.