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Shoulder Workout Plan: Lateral Flys, Front Raises, & Barrel Flys

Author

Chris Davis

Genders

Female, Male

Experience

Beginner (1-2 years)

Time

32 minutes

Workout Type

Muscle Focus

Days per week

1 day

Average Exertion

40%

Average Cardio Intensity

10%

Equipment

Dumbbell

Goals

Build Muscle, Tone Body
Description

Here is the Shoulder Workout Plan that Gregory Joujon-Roche uses with many of his clients. He is known for the muscle building workouts and bodies behind Brad Pitt in Troy, Demi Moore in G.I. Jane, and Tobey Maguire in Spiderman. This triple set will use raises and flys to work your front deltoids, middle deltoids, shoulder cap, and rear deltoids.

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Week 1


Shoulder Routine

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  • Brad Pitt Workout for Troy used this shoulder workout plan to train to become Achilles.
  • Pink uses this shoulder workout routine to get in shape for her singing tours.
  • Demi Moore used this exercise to become the first female SEAL in “G.I. Jane.”
  • Leonardo DiCaprio worked with Gregory Joujon-Roche using this workout for “Departed.”
  • Tobey Maguire used this shoulder workout plan for Spiderman
  • Michael C. Hall (Dexter) used this shoulder workout plan to get in shape for his role as Dexter.
ExerciseSetsRepsRestNotes
1. Dumbbell Lateral Raise4 sets10 reps60s
Go for 10 reps, and then hold for 10 seconds on the 10th rep.
2. Front Two-Dumbbell Raise4 sets10 reps60s
Go for 10 reps, and then hold for 10 seconds on the 10th rep.
3. Rear Delt Raise4 sets10 reps60s
Go for 10 reps, and then hold for 10 seconds on the 10th rep.

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Date Created: 12/17/19, 3:38 PM

Last Updated: 2/13/20, 7:26 PM