Training Day 12:Shoulders:Friday

October 8, 2017

Overview: introduction

Overview: the program

Overview: training

Overview: supplementation

Overview: nutrition

Overview: frequently asked questions

Weekly overview: week 1

Training day 1: legs & abs: monday

Training day 2: chest & triceps: tuesday

Rest day: motivation: wednesday

Training day 4: back and biceps: thursday

Training day 5: shoulders: friday

Rest day: injury prevention: saturday

Rest day: the unexpected: sunday

Weekly overview: week 2

Training day 8: legs & abs: monday

Training day 9: chest & triceps: tuesday

Rest day: tracking progress: wednesday

Training day 11: back & biceps: thursday

Training day 12: shoulders: friday

Rest day: traveling: saturday

Rest day: mixing supplements: sunday

Weekly overview: week 3

Training day 15: legs & abs: monday

Training day 16: chest & triceps: tuesday

Rest day: cardio: wednesday

Training day 18: back & biceps: thursday

Training day 19: shoulders: friday

Rest day: gym bag: saturday

Rest day: recipes: sunday

Weekly overview: week 4

Training day 22: legs & abs: monday

Training day 23: chest & triceps: tuesday

Rest day: hydration: wednesday

Training day 25: back & biceps: thursday

Training day 26: shoulders: friday

Rest day: shopping: saturday

Final day: setting new goals: sunday

While many people aim to build a bigger chest to create the look they’re going for, you can’t overlook the importance of shoulders. Make sure you’re targeting them properly by using solid technique – do not use momentum to get the weight up, and try to keep the work out of your traps (a common mistake in shoulder training).

Exercise	Start Position	End Position
Dumbbell Lateral Raise Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Bent Over Dumbbell Lateral Raise Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Alternating Dumbbell Front Raise Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Shoulder Press Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure