Experienced lifters know that shoulders grow well with some high-rep pump work in the mix. If you agree, you'll love this workout. It can be great on its own, or as a second shoulder day 72 hours after one focused more on free weights and presses. Pair it with a non-stim pre-workout loaded with pump-friendly NO-boosting ingredients and go to town.
1
Machine shoulder press
After the final set, perform a single dropset.
4 sets, 10-12 reps (rest 1 min. )
2
SINGLE-ARM CABLE LATERAL RAISE
Perform all reps on one side, then switch to the other. Don't rest between sides and rest 1 min. between sets.
Cable Lateral Raise
After the final set, perform a single dropset.
4 sets, 10-12 reps (left side, no rest)
Cable Lateral Raise
After the final set, perform a single dropset.
4 sets, 10-12 reps (right side, rest 1 min. )
3
SINGLE-ARM CABLE FRONT RAISE
Perform all reps on one side, then switch to the other. Don't rest between sides and rest 1 min. between sets.
Single-arm cable front raise
After the final set, perform a single dropset.
4 sets, 10-12 reps (left side, no rest)
Single-arm cable front raise
After the final set, perform a single dropset.
4 sets, 10-12 reps (right side, rest 1 min. )
4
Reverse Pec-Deck
After the final set, perform a single dropset.
4 sets, 12 reps (rest 1 min. )
