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1 Day Boulder Shoulder Workout

By Josh England

Experience
Advanced (3+ years)
Time
64 minutes/day
Good for
Build Muscle
Equipment
Dumbbell, Machine, Smith Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

This workout is a one day focus on building the muscle in your shoulders. It incorporates 5 different exercises that will hit every part of the shoulder, providing enough volume and metabolic stimulus to ensure maximum growth the days following. 

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Hammer Strength Machine Incline Bench Press demonstrationPlay Hammer Strength Machine Incline Bench Press demonstration
3 sets, 12 - 15 reps, (rest 60s)
Warm up set
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Seated Dumbbell Shoulder Press
5 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise
4 sets, 10 - 12 reps, (rest 60s)
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Lateral Raise Partials demonstrationPlay Lateral Raise Partials demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Smith Behind Neck Press demonstrationPlay Smith Behind Neck Press demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/12/2018, UTC


Last Updated: 6/4/2021, UTC

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