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Training Day 5Shoulders

The focus on day 5 is shoulders. This is where you’re going to learn how to isolate this small muscle group and make them grow, helping to build that X-frame. A strong, wide set of shoulders will give the illusion of a smaller waist, and will fill out your shirts nicely.


Exercise

Start Position

End Position

Dumbbell Lateral Raise

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

   

Bent Over Dumbbell Lateral Raise

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

Alternating Dumbbell Front Raise

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

   

Shoulder Press

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure


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