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Strength Training Guide for Personal Training Practitioners
Universal Journal of Sport Sciences
| Vol 1, Issue 1
Table 9. Shoulders. Weeks 7-12
| Day 4: Shoulders | Volume | Rest |
| Dumbbell Military Press | 2x4 @ 85%, AMRAP @ 85% | 2-5 Minutes |
| Cable Crossover Lateral Raises | 4x10 – Increasing Weight | 60-90s |
| (Compound set with) Alternating Dumbbell Front Raises | ||
| Seated Dumbbell Rear Delt Fly | 3x10 – Increasing Weight | |
| Trap Bar Shoulder Shrugs | 12,10,8, To-failure – Increasing Weight |