3 WAYS TO SHOULDERS
4 WEEKs8 DAYs54 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Developing the Shoulders can be a difficult task, especially if you don't quite understand the anatomy of the muscle structure and the different ways to target each head of the deltoid. Just slight differences in a change of angle, grip position, and pace of movement can make all the difference in the way that you sculpt your shoulders. In the below program I have given you the the various movements needed to help you on your way. Utilize this plan within a regular structured routine to substitute on the days that you train shoulders.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press Throw V·22 | 3 | 8 |
| Smith Machine Shoulder Press With Bands V·20 | 3 | 8 |
| Smith Machine Shoulder Press V·19 | 3 | 8 |
| One-Arm Cable Lateral Raise V·37 | 3 | 8 |
| Band Lateral Raise V·32 | 3 | 8 |
| One-Arm Dumbbell Lateral Raise V·43 | 3 | 8 |
| Dumbbell Alternating Front Raise V·43 | 3 | 8 |
| Smith Machine Alternating Upright Row V·16 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 192 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Shoulder Press V·25 | 3 | 8 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 8 |
| Cable Y-Raise V·02 | 3 | 8 |
| Prone Incline Front Raise V·04 | 3 | 8 |
| Incline-Bench Rear Lateral Raise V·18 | 3 | 8 |
| Lying Cable Rear Delt Raise V·03 | 3 | 8 |
| Barbell Power Shrug V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 219 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press Throw V·22 | 3 | 6 |
| Smith Machine Shoulder Press With Bands V·20 | 3 | 6 |
| Smith Machine Shoulder Press V·19 | 3 | 6 |
| Seated Dumbbell Lateral Raise V·04 | 6 | 8 |
| Smith Machine Upright Row V·17 | 6 | 8 |
| Plate Front Raise V·63 | 6 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 198 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press With Band V·10 | 3 | 6 |
| One-Arm Cable Lateral Raise V·37 | 6 | 8 |
| One-Arm Cable Bent-Over Lateral Raise V·68 | 6 | 8 |
| Y-Raise V·03 | 6 | 8 |
| Barbell Power Shrug V·01 | 6 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 210 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press Throw V·22 | 4 | 10 |
| Smith Machine Shoulder Press With Bands V·20 | 4 | 10 |
| Smith Machine Shoulder Press V·19 | 4 | 10 |
| Seated Dumbbell Lateral Raise V·04 | 4 | 10 |
| Smith Machine Upright Row V·17 | 4 | 10 |
| Plate Front Raise V·63 | 4 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Shoulder Press V·25 | 4 | 10 |
| Seated Dumbbell Shoulder Press V·04 | 4 | 10 |
| Cable Y-Raise V·02 | 4 | 10 |
| Prone Incline Front Raise V·04 | 4 | 10 |
| Incline-Bench Rear Lateral Raise V·18 | 4 | 10 |
| Lying Cable Rear Delt Raise V·03 | 4 | 10 |
| Barbell Power Shrug V·01 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 340 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press Throw V·22 | 5 | 8 |
| Smith Machine Shoulder Press With Bands V·20 | 5 | 2 |
| Smith Machine Shoulder Press V·19 | 3 | 10 |
| One-Arm Cable Lateral Raise V·37 | 3 | 8 |
| Band Lateral Raise V·32 | 3 | 15 |
| One-Arm Dumbbell Lateral Raise V·43 | 3 | 5 |
| Dumbbell Alternating Front Raise V·43 | 5 | 8 |
| Smith Machine Alternating Upright Row V·16 | 5 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 244 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Shoulder Press V·25 | 5 | 10 |
| Seated Dumbbell Shoulder Press V·04 | 5 | 10 |
| Cable Y-Raise V·02 | 5 | 10 |
| Prone Incline Front Raise V·04 | 5 | 10 |
| Incline-Bench Rear Lateral Raise V·18 | 5 | 10 |
| Lying Cable Rear Delt Raise V·03 | 5 | 10 |
| Barbell Power Shrug V·01 | 5 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 425 REPS |