Description

Prioritize a thorough warm-up before transitioning to heavy weights in your workout. Begin with light weights to gradually activate and mobilize your muscles. Incorporate light dumbbells or a barbell with no added weight for specific exercises, focusing on proper form and range of motion. This progressive warm-up primes your body for the intensity ahead, reducing the risk of injury and ensuring optimal performance when you lift heavier weights.

Barbell Shoulder Press:
4 sets of 8-10 reps
Use a barbell for this exercise. It engages your stabilizing muscles as well.

Seated Dumbbell Press:
Warm-up set: 12 reps with lighter weights
Working sets: 4 sets of 8-10 reps

Lateral Raises:
4 sets of 20 reps
Keep a slight bend in your elbows and focus on lifting the weights out to the
sides.

Front Plate Raise:
3 sets of 12-15 reps
Hold a weight plate with both hands and lift it straight in front of you.
Rear Delt Flyes:
3 sets of 15 reps
Use dumbbells or cables to target the rear delts. Maintain a slight bend in your
elbows.

Burnout Sets:

Dumbbell Shoulder Shocks:

Use a light weight (start with 5-10 pounds)
Perform lateral raises to failure, then immediately switch to front raises to failure.
Rest for 60 seconds and repeat for 3 sets.

Seated Arnold Press:
3 burnout sets
Use a moderate weight and perform Arnold presses to failure, then immediately
drop the weight and continue until failure again.

Shrugs Superset with Upright Rows:
3 burnout sets
Start with heavy dumbbell shrugs to failure, then immediately switch to upright
rows with a moderate weight until failure.