Seated Barbell overhead shoulder press - 2 warmup sets, 4 sets of 10 reps.


Seated dumbbell overhead shoulder press supersetted with dumbbell overhead (wide) shoulder press(Up and out) - 3 supersets. (8 reps overhead, 6 reps wide overhead)

One arm dumbbell lateral raises (standing, one arm holding onto the top of an upright bench, for support) - 4 sets of 15 reps.

Seated dumbbell front raises - 3 sets of 12 reps (alternating, each arm)

Rear delt flye machine - 3 sets of 15 reps*

One arm Barbell smith machine shrugs - 3 sets of 15 reps each side (light weight)

Barbell smith machine shrugs - (underhand grip, shoulder width hand placement) 3 sets of 12 reps**

(underhand grip(close grip hand placement) 2 sets of 12 reps.***

A couple notes - *On the rear delt flye machine, I went with a fairly light weight to really focus on the squeze and hit those rear delts. (DON'T SACRIFICE FORM FOR WEIGHT.)

**On the underhand grip shrugs, I also leaned back a little bit. I felt these hitting the bottom part of my traps in the middle. It's always nice to learn new ways to hit muscles from different angles.(Again fairly light weight, slow and controlled shrugs)

***Overhand grip, close grip allowed to hit the top inner part of my traps, again I kept the weight light and controlled the reps.

Always feel like I never do enough after a shoulder workout... until the next day when my shoulders are screaming at me, making me think, "Yep, I definitely did enough.."

I hope you can get something out of these workouts and maybe add some of them into your own routine!(If you dare..) More workouts will be coming so stay tuned!!

Always looking for suggestions and requests for blog posts so feel free to contact me!

                                                  ALWAYS STRIVING


Do you something today, that your future self will thank you for.