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Quest. @ Shoulder Exercises
- Thread starter M.O.S.
- Start date
power
-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6
week 2: rep range
-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12
week 3: shock
-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse pec deck/WG upright row superset...1-2 x 8-10
-cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
this is GP's program, i use it and has worked well for me.
-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6
week 2: rep range
-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12
week 3: shock
-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse pec deck/WG upright row superset...1-2 x 8-10
-cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
this is GP's program, i use it and has worked well for me.