OFF SEASON WORKOUTS / SHOULDERS
High-Rep Shoulder Blast
This workout is all about shaping powerful shoulders and a rock-solid core with medium weight and high-rep intensity. Every set will challenge your stability, endurance, and strength. Push through to carve definition and ignite your midsection!
WarmupSuperset 1Superset 2Superset 3Superset 4+2 more
SECTIONS
7
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
41
~66' EST.
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00
● WARMUP
Warmup
EXERCISES
3
TOTAL SETS
9
01
Hang from pullup bar
02
Band Shoulder Raises
03
Arm circles
B
● SUPERSET
Superset 1
EXERCISES
2
TOTAL SETS
6
A13 SETS
Front Barbell ShoulderPress
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A23 SETS
Behind the neck Barbell Shoulder Press
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C
● SUPERSET
Superset 2
EXERCISES
2
TOTAL SETS
6
A13 SETS
Side Pulley Raise
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A23 SETS
Front Pulley Raise
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D
● SUPERSET
Superset 3
EXERCISES
2
TOTAL SETS
6
A13 SETS
Dumbbell Arnold Press
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A23 SETS
Rocky Press
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E
● SUPERSET
Superset 4
EXERCISES
2
TOTAL SETS
6
A13 SETS
Side Dumbbell Raise
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A23 SETS
Rear Dumbbell Flies
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F
● SUPERSET
Superset 5
EXERCISES
1
TOTAL SETS
2
A12 SETS
Machine Press 4-6-8-10-12-15-20
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G
● STRAIGHT SETS
Finisher
EXERCISES
3
TOTAL SETS
6
G12 SETS
Rope Pull to the neck
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G22 SETS
Rope upright row
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G32 SETS
Machine Shrug
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