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RSP Chiseled Phase 2: Day 19

Boulders don't build themselves. Day 19 is all about gaining that shoulder strength and size!

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After today's workout, you'll feel those capped shoulders getting even bigger. Once again, you'll be working with relatively heavy weight and aiming for 80-85 percent of your one-rep max on most exercises.

Even though you aren't doing designated ab exercises today, doing standing overhead presses is one of the best ways to engage them. Hello, gains!

Standing Dumbbell Press Standing Dumbbell Press


Standing military barbell press

4 sets of 6 reps at 85% 1RM, 60 sec. rest between sets
Standing military barbell press Standing military barbell press


Seated press

4 sets of 6 reps at 85% 1RM, 60 sec. rest between sets
Seated Dumbbell Press Seated Dumbbell Press


Standing behind-the-neck barbell press

4 sets of 8 reps at 80% 1RM, 45 sec, rest between sets
Standing behind-the-neck barbell press xxxnamexxx


Standing lateral raise

4 sets of 8 reps
Side Lateral Raise Side Lateral Raise


Plate front raise

3 sets of 10-12 reps
Plate front raise Plate front raise


Dumbbell air punch

4 sets of max reps
Dumbbell air punch Dumbbell air punch

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