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Shoulders 3

Intermediate (Gym)

Lets go!

Exercise

RPE

Sets

Reps

Rest

Tutorial

4

10

2
mins

7

Exercise

RPE

Sets

Reps

Rest

Tutorial

7

4

10

2
mins

Exercise

RPE

Sets

Reps

Rest

Tutorial

7

2
mins

10

4

Keep going!

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

Tutorial

Tempo

2:1:2

Tempo

2:1:2

Tempo

Tempo

2:1:2

Tempo

7

2
mins

10

4

2:1:2

Clean & Press

Standing Barbell Wide Overhead Press

Reverse Shoulder Press Machine

Upright Rows

Single Arm Dumbbell Rows

One-Arm Reverse Dumbbell Flye

(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Pectoral Major, Tricep Brachii, Quadricep, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Trapezius)

(Anterior Deltoid, Medial Deltoid, Triceps, Serratus Anterior)

(Posterior Deltoid, Trapezius, Tricep Brachii, Latissimus Dorsi)

7

2
mins

10

4

2:1:2

RPE

Sets

Reps

Rest

Tempo

7

2
mins

10

4

2:1:2

(Posterior Deltoid, Trapezius, Tricep Brachii, Latissimus Dorsi)

(Anterior Deltoid, Medial Deltoid, Trapezius)

(Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major)

Nearly There!

(Posterior Deltoid, Trapezius, Latissimus Dorsi, Rhomboids)

Exercise

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Cable Rear Delt Flyes

RPE

Sets

Reps

Rest

Tempo

7

2
mins

10

4

2:1:2

7

2
mins

10

4

2:1:2

Exercise

RPE

Sets

Reps

Rest

Tempo

Tutorial

7

4

10

2
mins

2:1:2

Battle Ropes (High Alternating Waves)

(Anterior Deltoid, Medial Deltoid, Posterior Deltoid, Brachioradialis, Brachialis, Bicep Brachii)

90° Dumbbell Lateral Raises

(Medial Deltoid, Anterior Deltoid, Serratus Anterior)

Congratulations!

You completed the workout, awesome job! Go have a well-deserved rest!

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