SHOULDERS

1. LYING CABLE CROSSOVER LATERAL RAISE
set pulleys just a tad higher than your shoulder height
in lying position. i wear wrist cuffs on these
3 SETS : 12 to 15

superset with

LYING DB PULLOVER WITH STRAIGHT ARMS
use the same bench setup as lateral raise to make
a quick exchange
3 SETS : 10 to 12

3. SEATED MACHINE SHOULDER PRESS
keep elbows slightly forward
4 SETS : 6-6-6-6 + drop 6

4. SEATED DB UPRIGHT ROW TO
LATERAL SWING RAISE
perform the upright row to rx reps, then
switch to swing position and finish to exhaustion
3 SETS : 15 to 20 

superset with

SEATED BEHIND THE HEAD
BB SHOULDER PRESS
outside shoulder with to snatch grip width
3 SETS : 12-12-12 (ish)

5. BB CALFORNIA PRESS
skull crusher negatives with close grip press
positives
3 SETS : 8-8-8 + last set rep the close press only for
the dropset but don’t drop any weight. it should be light

6. UNILATERAL CABLE TRI PRESSDOWN
no attachments and perform in a cross body manner
3 SETS : 15 to 20

2. SQUATTED CALF RAISE
bottom of squat calf raise
3 SETS : 10-10-10