Great shoulder training program

Great shoulder training program

 

This is a great shoulder training program which will put emphasis on your side delts. Before you start with the exercises you need to do some extra warm up to prevent from injuries because you will do your first exercise with heavy weights.

1. Seated barbell press behind neck                                           4 sets of 6 reps
     (use heavy weights)

2. Arnold press                                                                              4 sets  (10, 8, 6, 6)

3. Upright barbell row                                                                    3 sets of 8-10 reps

4. Side lateral raise super set with reverse flyes                          3 supersets of 10-12 reps
You will do 10-12 reps of side lateral raises followed immediately by 10-12 reps of dumbbell lying rear lateral raises.