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Built By Science Daily Trainer: Day 26, Shoulders

It's shoulder day, and there's a barbell with your name on it. It's time to use the strength and stability you've been building for the last three weeks!

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The overhead press is an indispensable movement that should be in any serious strength athlete's arsenal. However, considering how many people can't seem to lift overhead without issues, it's also usually a movement that is best worked up to.

That's what you've been doing over the first three weeks of Built by Science: strengthening your rear and lateral delts, upper back, and rotator cuff through a steady diet of face-pulls, push-ups, rows, and bent-over laterals. Today, we're going to use the foundation that you've been building and apply it to the overhead barbell press.

If you don't feel ready—or more importantly, if you feel pain when you press—don't try to force it. Whether by genetics or injury history, some people's shoulders simply aren't up to the task. If that describes you, stick with single-arm dumbbell presses like you've been doing so far in the trainer, or use two dumbbells with a neutral (palms-facing) grip. These are still fantastic shoulder-builders.


Barbell Shoulder Press

4 sets of 6 reps. Tempo: 2-0-1. Rest: 180 seconds
Barbell Shoulder Press Barbell Shoulder Press


Cable Seated Lateral Raise

3-4 sets of 12 reps. Tempo: 2-1-1. Rest: 90 seconds
Cable Seated Lateral Raise Cable Seated Lateral Raise


Side Lateral Raise

3-4 sets of 12 reps. Tempo: 2-1-1. Rest: 60 seconds
Side Lateral Raise Side Lateral Raise


Dumbbell Loaded Carry

3-4 sets of 100 feet. Rest: 60 seconds
Farmer's Walk Farmer's Walk

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