01
Hang from pullup bar
3 sets12 reps
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!
Sections
7
Exercises
15
Tracked sets
32
WarmupSuperset 1Superset 2Superset 3Superset 4Superset 5+1 more
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01 / Warmup
Warmup
02
Band Shoulder Raises
3 sets12 reps
03
Arm circles
3 sets10 reps
02 / Superset
Superset 1
A1
Front Barbell ShoulderPress
3 sets10 reps
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A2
Behind the neck Barbell Shoulder Press
3 sets12 reps
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03 / Superset
Superset 2
A1
Side Pulley Raise
3 sets15 reps
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A2
Front Pulley Raise
3 sets15 reps
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04 / Superset
Superset 3
A1
Dumbbell Arnold Press
3 sets20 reps
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A2
Rocky Press
3 sets20 reps
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05 / Superset
Superset 4
A1
Side Dumbbell Raise
3 sets20 reps
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A2
Rear Dumbbell Flies
3 sets20 reps
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06 / Superset
Superset 5
A1
Machine Press 4-6-8-10-12-15-20
2 setsAbove reps
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07 / Section
Finisher
01
Rope Pull to the neck
2 sets12 reps
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02
Rope upright row
2 sets15 reps
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03
Machine Shrug
2 sets15 reps
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