Shoulder Workout #1

Arnold Press
4 sets of 12 reps

Full Front Raises
4 sets of 12 reps

Side Lateral Raises
1 set of 100 reps
(You can rest while still holding dumbbells when needed, but don't set dumbbells down until all 100 reps are completed)

Face Pulls (with band or rope)
3 sets of 20 reps

Traps
Barbell Shrugs Rep Hold Method
4 sets of 20
- On first rep, hold at top of shrug for 1 second
- On second rep, hold at top of shrug for 2 seconds
- On third rep, hold at top of shrug for 3 seconds
- Continue progression for 20 reps, holding for 20 seconds on 20th rep
 

Examples

• Arnold Press

  
  

• Full Frontal Dumbbell Raise

  
  

• Lateral Raise

  
  

• Face Pulls With Rope Attachment

  
  

• Barbell Shrugs Rep Hold Method