Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 4

Decimate your delts, attack your abs, and cap your physique with an impressive set of boulder shoulders.

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Your shoulders aren't your largest muscle group, but developing them is insanely important for a killer physique and great performance. Strong shoulders give your entire body a solid, powerful look. They're also involved in nearly every upper-body movement, so you have to keep them muscular and mobile.

Like the other Foundation Phase workouts, today's session is a fast-paced superset blast. Keep your rest between supersets to a minimum. Keep your form tight on lifts like the overhead press and upright row. Lift as much weight as you can, but keep the load under control through the entire range of motion on every exercise.

After your shoulders are sufficiently pumped and sore, you'll finish up the workout with a massive set of rollouts. Do everything you can to hit 100 reps and train your core strength.

Phase 1: Shoulders/Abs

Standing Military Press

5 sets of 12 reps
Standing Military Press Standing Military Press

Upright Barbell Row

5 sets of 12 reps
Upright Barbell Row Upright Barbell Row


Side Lateral Raise

5 sets of 12 reps
Side Lateral Raise Side Lateral Raise

Front Dumbbell Raise

5 sets of 12 reps
Front Dumbbell Raise Front Dumbbell Raise


Ab Roller

100 reps
Ab Roller Ab Roller

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