Shoulder Torture

This will be high reps and lighter weight

For all movements, you must get 50 reps before moving to the next

Military Dumbbell Press - 50 reps
Lateral Raise - 50 reps
Front Raise - 50 reps (raise to eye level)
Arnold Press - 50 reps
Full Lateral Raise  - 50 reps
Face Pulls With Rope Attachment - 50 reps

Do 2 total sets (remember, don't move to next exercise until all 50 reps
are completed)

Traps
Barbell Shrugs Rep Hold Method

(Barbell or Dumbbell) - 2-3 sets of 20 reps
- 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

• Military Seated Dumbbell Press

  
  

• Lateral Raise

  
  

• Dumbbell Front Raise

  
  

• Arnold Press

  
  

• Full Lateral Raise

  
  

• Face Pulls With Rope Attachment

  
  

• Barbell Shrugs Rep Hold Method