MuscleTech Rise And Grind: Week 3, Day 17

Blast your shoulders as you go heavy today. Rise and Grind—it’s ass-kicking time!

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Shoulders are the foundation of an amazing physique and are the keys to a strong upper body. Neglect your shoulders and you're neglecting a huge part of what makes your body perform and look it's best!

If you can, perform the single-arm linear jammer on one knee. That'll help you keep your core tight, your glute activated, and help you refrain from using any momentum to move the weight.

Day 17: Shoulders
1

Seated Dumbbell Overhead Press

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Seated Dumbbell Press Seated Dumbbell Press

2

Side Lateral Raise

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Side Lateral Raise Side Lateral Raise

3

Single-Arm Linear Jammer

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Single-Arm Linear Jammer Single-Arm Linear Jammer

4

Single-arm cable reverse fly (shown with both arms)

4 sets of 10, 8, 8, 6 reps each arm (increase weight each set)
Cable Rear Delt Fly Cable Rear Delt Fly

5

Farmers carry

4 sets of 40 yards
Farmers carry Farmers carry


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