This is a general shoulder workout program. It does not cater to any one persons specific limitations or needs. If you have any injuries, ailments, or restrictions, you should contact myself or a practitioner before partaking in a program of this nature.

The Program is as follows;

  1. Lying Cable Dual Handle Side Raises – 12-15 reps – 4 sets – set 1 and 2 moderate weight, set 3 and 4 challenging weight.

2) Cable Rope Face Pulls – 12-15 reps – 3 sets – All with moderate weight, focusing on full range and form.

3) Seated Dumbbell Shoulder Press – 5 sets

Set 1 – 12- 15 reps

Set 2 – Up the weight – 10-12 reps

Set 3 – Up the weight – 8-10 reps

Set 4 – Up the weight – 6-8 reps

Set 5 – Same weight – 6-8 reps

4) Lying Incline Dumbbell Front Raises – 3 sets – 10-12 reps – same weight for all sets.

5) Seated Dumbbell Side Raises – 4 sets – 8-12 reps – same weight, each set should run to failure.

6) Rear Delt Cable Fly’s – 4 sets – 12-15 reps – same weight each set.