Shoulder Workout

Shoulder Workout

By Bill Willis, BSc, a PhD candidate at The Ohio State University.

Day 4 is going to be shoulders and triceps. The final day of your split. We're gonna start off with some close grip bench presses, which is basically just a bench press for your triceps, three sets of 12-15 reps.

Moving on to dumbbell military press, three sets of 12-15 reps again. Once again were only taking 60 second rest intervals.

Finally, followed by the dumbbell upright row and barbell shrug, performed as a superset. This is great for getting the side and the front delts, and the traps, like you were explaining earlier, you really wanted to address that, this combo certainly will. We'll be doing three supersets of 10-12 reps there. To finish off the shoulders, you'll be doing seated bent-over lat raises, lat raises, front raises, all for 12-15 reps of each performed consecutively, without rest.

Then were going to finish with cable pushdowns for triceps, three sets of 12-15 reps.