Shoulder Builder

Comprehensive shoulder development

press focus

Standing dumbbell shoulder press

5 sets of 8 reps

Push-press

4 sets of 6 reps

Single-arm kettlebell push-press

3 sets of 8 reps

Dumbbell front raise

3 sets of 12 reps

rest

rear delts

Seated rear delt fly

4 sets of 12 reps

Single-arm bent-over cable rear delt fly

4 sets of 12 reps

Dumbbell Lying Rear Lateral Raise

3 sets of 15 reps

lateral delts

Side Lateral Raise

5 sets of 12 reps

Single-arm incline lateral raise

4 sets of 12 reps

Dumbbell front raise to lateral raise

3 sets of 10 reps

Standing behind-the-back wrist curl

3 sets of 15 reps