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4 Week Shoulder Workout

Day 1 Barbell Bench Presses with Close Grip 3 sets of 8 reps Standing Barbell Push Presses 3 sets of 6 reps Seated Side Lateral Raises 3 sets of 10 reps

Day 2 Dumbbell Bench Presses 3 sets of 10 reps Deltoid Raises with Low Cable 3 sets of 12 reps Seated Cable Lateral Raises 4 sets of 10 reps

Day 3 Rest

Day 4 Cardio Perform some form of cardiovascular exercise for a minimum of 20 minutes

Day 5 Standing Barbell Raises Over Head 3 sets of 12 reps Incline Barbell Bench Presses with Wide Grip 3 sets of declining reps 12/10/8 Incline Dumbbell Curls 3 sets of 10 reps

Day 6 Cardio Perform some form of cardiovascular exercise for a minimum of 20 minutes

Day 7 Rest

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