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Published on 12 Oct 2015 | about 1 year ago

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Welcome to my shoulder workout for mass 102! In this workout we will be focusing on a lot of isolation exercises for the rear and side delts and of course we are including 1 basic compound movement that I feel is one of the top movements for developing the shoulders. This is an intermediate to advance workout but anyone is welcome to try with some adjustment to the sets. Attack this workout with proper form, short rest periods and moderate weight. You don't need a ton of overhead pressing movements for awesome shoulders.

FULL WORKOUT

OVERHEAD DUMBBELL PRESS
REAR DELT BARBELL ROW
15/12/10
10/12/15
6 SETS EACH MOVEMENT( MATCH REPS)
INCREASE WEIGHT EACH SET
60 SECS REST

SUPERSET
CABLE LATERAL RAISE-10 REPS
CABLE REAR LATERAL RAISE-10 REPS
4 SETS TOTAL
REST 45 SECS MAX


DUMBBELL SHOULDER SHRUGS PAUSE REPS
15 REPS TOTAL= 5 SLOW / 10 NORMAL
FACE PULL/EXTERNAL ROTATION
10 REPS EACH SET
4 TOTAL SETS
45-60 SECS REST MAX


DUMBBELL REAR LATERAL RAISE-10
DUMBBELL LATERAL RAISE-10
DUMBBELL FRONT RAISE-10
3-4 SETS DEPENDNG ON YOU
45 SECS MAX-LIGHT WEIGHT









SHOULDER WORKOUT FOR MASS 102: youtu.be/-8j0MpDEH9Q



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