Supplementary sessions to help build boulder Shoulders!
Follow the instructions to build your own session, log your sessions in your notepad.
Shoulder sessions:
Pick 1 exercise from this list:
Seated Dumbbell Shoulder press 5 x 6-8
Standing Dumbbell Shoulder Press: 5 x 6-8
Pull up: 5 x 6-8
Single Arm Dumbbell Shoulder press: 5 x 6-8 Each side
Standing Single Arm Dumbbell Shoulder press: 5 x 6-8 each side
Seated Arnold Press: 5 x 6-8
Standing Press: 5 x 6-8
Pick 1 exercise from list 1 & 1 exercise from list 2 and perform a super-set:
List 1:
Seated Dumbbell Shoulder press 4 x 8-12
Standing Dumbbell Shoulder Press: 4 x 8-12
Pull up 4 x 8-12
Single Arm Dumbbell Shoulder press: 4 x 8-12
Standing Single Arm Dumbbell Shoulder press: 4 x 8-12
Seated Arnold Press: 4 x 8-12
Standing Press: 4 x 8-12
Y-Press: 4 x 8-12
Rear Delt Fly: 4 x 8-12
List 2:
Incline Dumbbell bench Row - 4 x 15
Dumbbell Upright Row - 4 x 15
Standing Dumbbell Row: 4 x 15
Single Arm Dumbbell Row: 4 x 15
Finisher: Pick 2 exercises and perform a superset with Lateral Raise:
Y-Press: 4 x Max Reps
Rear Delt Flys: 4 x Max Reps
T Isometric Hold Hold: 4 x Max Reps
Dumbbell Shrugs: 4 x Max Reps
Front Raise: 4 x Max Reps
Plate Shrugs: 4 x Max reps
Barbell Shrugs: 4 x Max reps
Lateral Raise: 4 x Max Reps
