it'simple

it'simple

Workouts > Four days a week > Shoulder

4 days a week, shoulder days:

Important! pick one exercise from each row

You can exchange exercises after a couple of weeks to add more variety to your workout.

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Click here to see how to warm-up

1

Shoulder press

3 sets, 6 to 8 reps

Make sure to check the personal trainer guide at the bottom of the page. You can do the press with dumbbell if you don't have access to barbell. Also all cable exercises can be done with a resistance band

2

Leaning dumbbell lateral raise

3 sets, 6 to 10 reps

Cable one arm lateral raise

3 sets, 6 to 10 reps

Leaning dumbbell lateral raises are like dumbbell lateral raises shown in the video below but with a slight leaning from vertical position. click here to see images for better understanding. Try to lead the move with your elbow and do not throw the weights up and down

3

Rear delt machine fly

3 sets, 6 to 10 reps

Bent over DB shoulder row

3 sets, 6 to 10 reps

Supine cable reverse fly

3 sets, 6 to 10 reps

DB bent over lateral raise

3 sets, 6 to 10 reps

4

Face pull

3 sets, 6 to 10 reps

Cable external rotation

3 sets, 6 to 10 reps

Side lying DB external rotation

3 sets, 6 to 10 reps

If you want to see how to do face pulls properly see the personal trainer tips videos below

Your personal trainer tips:

How to do barbell military press:

In this video you will learn how to do barbell military press from Jeremy Ethier

  • Forearm vertical to the ground
  • Straight bar path
  • Squeeze glutes, abs and quads to form a stable body and do not arch your back
  • Do not bend your wrist and use bull dog grip

Face pull, king of all the moves!

If you know Jeff Cavaliere and watched his videos on his youtube channel AthleanX you know how important it is to do the face pulls and more importantly doing them the right way.
In this video you will learn how to do face pull correctly and why they are so important.

Note: we have already added face pull to our warm-up routine so you get the benefit of doing them regularly.

IF you don't have access to a cable machine you can do this exercise at home. In the next video Jeff shows three ways for how to do face pulls with almost no equipment.