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Built By Science Daily Trainer: Day 19, Shoulders

If your face looks pleasant at the end of loaded carries on shoulder day, you need to up the weight and work harder!

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Who knew shoulder day could involve so little overhead pressing? The truth is, if you're like most lifters I know, you could use a little time away from the barbell military press, and some quality time working on some other shoulder and upper-back movements that help you be a better presser down the road—like next week.

You actually did one of my favorite shoulder exercises in yesterday's back workout: the face-pull. You also hit the hard-to-train lower trapezius with those "chest-ups," and the day before, you worked your serratus anterior with the push-up. All of these are helping to build a healthier rotator cuff, put your thoracic spine and scapula in a strong and stable position, and solidify your upper back.

Stick with it, an approach like this will not only mean more pressing power, but also healthier shoulders. If yours have ever been jacked up—or if they are now—you know just how important that is.


Standing Alternating Dumbbell Press

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


Seated Bent-Over Rear Delt Raise

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


Standing Cable Wood Chop

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


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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