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Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 32

Today's pyramid-based shoulder session will help you build dense delts and thick traps. Keep your form tight and hoist some heavy weight!

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The Pyramid Phase shoulders session is an unrelenting series of presses, raises, and heavy shrugs. It's engineered to help you build round, full delts and towering traps. The presses add overall size and strength, while the raises give your shoulders cannonball curves and width.

Proper form is particularly important through today's workout, especially on the standing military press. Keep your body tight during this exercise and flex your glutes to protect your lower back.

Remember to add weight every time you drop reps, and record how much you lift during this and every workout. You need to lift more from workout to workout to see consistent progress, so keep an accurate training log. Get in the gym and get swole.

Phase 2: Shoulders/Abs

Standing Military Press

3 sets of 15, 12, 10 reps
Standing Military Press Standing Military Press


Dumbbell Shoulder Press

3 sets of 12, 10, 08 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press


Side Lateral Raise

4 sets of 20, 15, 12, 10 reps
Side Lateral Raise Side Lateral Raise


Front Dumbbell Raise

5 sets of 5 reps
Front Dumbbell Raise Front Dumbbell Raise


Barbell Shrug

5 sets of 5 reps, 5 count at the top and bottom of each rep
Barbell Shrug Barbell Shrug


Ab Roller

100 reps
Ab Roller Ab Roller

Helps pack on serious lean muscle size and build mass! Go Now!

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