Heavy Shoulder Workouts:

Heavy #1

Military Presses: 1x15, 2x10, 2x8.

Arnolds: 2x10, 2x8, 1x6.

Upward Rows: 2x10, 2x8.

Shrugs: 3x20.


Heavy #2

Seated Dumbbell Press: 1x15, 2x10, 2x8.

Upward Rows: 2x10, 1x8, 1x6.

Shrugs: 3x20.



Light Shoulder Workouts:

Light #1

Machine Military Press: 1x15, 2x10, 1x8.

Arnolds: 1x15, 3x10.

Side Lateral Raises: 1x15, 3x10.

Shrugs: 3x20.

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