SHOULDER WORKOUT by Bryan Renshaw’s Personal Training.
All Free Weights – K.O.SUPER SETS:
1a: KNEELING SINGLE-ARM DUMBBELL MILITARY PRESS K.O SUPERSET: 4 SETS OF 8 REPS WITH EACH ARM.
SUPERSET WITH…
1b: DB FRONT TO SIDE RAISE COMBO 4 SETS OF 15 REPS.
2a: DUMBBELL HAMMER FRONT RAISES (ALTERNATE) K.O SUPERSET 4 SETS OF 8 REPS WITH EACH ARM.
SUPERSET WITH…
2b: SIDE TO FRONT DUMBBELL PUMP PRESS 4 SETS OF 20 REPS.
3a: BENT-OVER BARBELL HIGH-ROW (WIDE GRIP) K.O SUPERSET: 4 SETS OF 8 REPS.
SUPERSET WITH…
3b: LAND MINE PRESS COMBO 4 SETS OF 5 REPS WITH RIGHT ARM THEN 5 REPS WITH LEFT ARM (2X)
THEN 10 REPS ON EACH SIDE WITH BOTH ARMS.
4a: MODIFIED – SEATED EZ-BAR SHRUG (NEUTRAL-GRIP) K.O. SUPERSET: 4 SETS OF 8 REPS.
SUPERSET WITH…
4b: PLATE SHRUG 4 SETS OF 20 REPS. (10 REPS SHOULDERS FORWARD,10 REPS SHOULDERS BACK)
