Shoulder Workout #4

Seated Military Press 4x12-15 reps
Lateral Raise Quarter Rep Method 4x12 1/4 reps
Frontal Raise Quarter Rep Method 4x12-15 reps 1/4 reps
Full Lateral Raise  - 3 sets of 20 reps
Face Pulls - 3 sets of 20 reps


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