4 weeks for shoulders

[caladin]

- 4 Weeks -

Monday: Shoulder Width (Lateral Head)

Tuesday: Back/Hamstrings/Biceps

Wednesday: Overall Shoulder

Thursday: OFF

Friday: Quads/Chest/Triceps

Saturday: Posterior Deltoid

Sunday: OFF

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Shoulder Workout #1: Shoulder Width

A. (Heavy Exercise) — Unwinding press 4 - 5 X 6 - 8
90 Sec Rest

B1.(Superset Exercise #1) — Gironda dumbbell swing 3 X 8 - 10 Full Swings
B2. (Superset Second Exercise) — Pitcher raise 3 X 10 - 12
60 Sec Rest

C. (Special Technique) — 1-arm cable laterals, muscle-round style 3 x 4mini sets of 6 reps each
6 reps with the right arm (mini-set 1)
- Switch to left arm and perform 6 reps (mini-set 1)
- Switch to right arm and perform 6 reps (mini-set 2)
- Switch to left arm and perform 6 reps (mini-set 2)
- Switch to right arm and perform 6 reps (mini-set 3)
- Switch to left arm and perform 6 reps (mini-set 3)
- Switch to right arm and perform 6 reps (mini-set 4)
- Switch to left arm and perform 6 reps (mini-set 4)
60 Sec Rest

D. (100 Rep Set) — Machine lateral raise 1 X 100



Shoulder Workout #2: Overall Shoulder Development

A. (Heavy Exercise) — Push press 5 X 4 - 6
90 Sec Rest

B1. (Superset Exercise #1) — Seated pitcher raise 3 X 12 -15
B2. (Superset Exercise #2) — Seated dumbbell press 3 X 6 - 8
60 Sec Rest

C. (Special Exercise) — Combo concentric press / Eccentric raise 3 X 6 - 8
45 Sec Rest

D. (100 Rep Set) — Machine shoulder press or Smith machine shoulder press 1 X 100



Shoulder Workout #3: Posterior Deltoid

A. (Heavy Exercise) — Seated row to mid-pec line with elbows out 5 X 6 - 8
60 Sec Rest

B1. (Superset Exercise #1) — Bentover lateral raise 3 X 10 - 12
B2. (Superset Exercise #2) — High pulley cross-body rear delts 3 X 12 - 15
45 Sec Rest

C. (Special Exercise) — Three phase shoulder builder 3 X 12 - 15
45 Sec Rest

D. (100 Rep Set) — High pulley rear delts with thumbs-down grip 1 X 100