| Day | |||||||
| Muscle: Shoulders | |||||||
| Exercices | Reps | Sets | Weights | ||||
| Week 1 | week 2 | week 3 | |||||
| 1-barbell behind the neck press SS Arnold press | 10/10 | 3 | |||||
| 2-db press SS front barbell punch | 10/10 | 3 | |||||
| 3-side db raise (3 drop sets) | 8-10-15 | 3 | |||||
| 4-rear delt cable fly SS side shoulders cable fly | 20/20 | 3 | |||||
| 5-upright row SS machine press | 20/20 | 3 | |||||
| 6-barbell shurgg SS plate shrugg SS db upright row | 30/30/10 | 3 | |||||
| 8-abs | |||||||