Built By Science Daily Trainer: Day 12, Shoulders

If you build them, they will come. Do the work in the gym and the kitchen and you can improve the size and strength of your shoulders!

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Now that you've had a day of rest, you should be ready to get back into the gym for another tough lesson with the iron. Grab a dumbbell and let's get going!

The overhead press is a total-body movement. True, your shoulder will bear the brunt of the weight, but your core, glutes, even your quads should be tight, tight, tight. Your shoulder will be much better supported and thus able to lift more weight when the rest of your body is active in the lift.

In reality, your core should be active in almost every movement you do. For example, the loaded carries can't be done well unless your abdominals are tight and your back is set. If you're hunched forward, you're not helping your shoulders grow and you're putting yourself in a position for likely injury. Stay athletic!

Don't forget to pay special attention to the rest periods. They're short for a reason. Not only are we building muscle, we're stressing the cardiovascular system so we can improve all aspects of our fitness.

Shoulders
1

Standing Alternating Dumbbell Press

5 sets of 8 reps Tempo: 3-0-1. Rest: 60-90 seconds
Standing Alternating Dumbbell Press Standing Alternating Dumbbell Press

2

Seated Bent-Over Rear Delt Raise

3-4 sets of 10-12 reps Tempo: 2-1-1. Rest: 60 seconds
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

3

Standing Cable Wood Chop

3-4 sets of 10-12 reps Tempo: 2-1-1. Rest: 60 seconds
Standing Cable Wood Chop Standing Cable Wood Chop

4

Dumbbell Loaded Carry (shown as farmers walk)

3-4 sets of 100 feet Rest: 60 seconds
Dumbbell Loaded Carry Dumbbell Loaded Carry


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