Experience
Free personalized workout plan
Physiological effect: Morphological gains. Increase in muscle strength by fiber ripping and muscle exhaustion (do the exercises until you can not contract the muscles anymore).
Training characteristics: Specific workout to increase muscle volume of your Shoulders.
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Increase load on 2, 3 and 4 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Standing Dumbbell Upright Row | 4 sets | 12, 10, 8, 6 reps | 90s | |
1B. Gittleson Shrug![]() | 4 sets | 12, 10, 8, 6 reps | 90s | |
2A. Seated Dumbbell Shoulder Press![]() | 4 sets | 12, 10, 8, 6 reps | 90s | |
2B. Cable Reverse Fly![]() | 4 sets | 12, 10, 8, 6 reps | 90s | |
3A. Cable Front Raise (Bilateral)![]() | 4 sets | 12, 10, 8, 6 reps | 90s | |
3B. Cable Lateral Raise![]() | 4 sets | 12, 10, 8, 6 reps | 90s |
See More Similar Workouts
See More More Workouts by Pedro Bernardes
See More Similiar muscle focus workouts
See More Workouts with similar equipment
See More 1 day workouts that are 58 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.