#shoulders routine

[fcknfit]

Shoulders & Biceps

(3 sets x 10-15 reps)

Incline DB Shoulder Press

DB Alternating Front Raiser

Plate Shoulder Row

DB Side Raisers

Steering Wheel Plate Front Raiser

Cable Rear Delts

Cable Front Raiser Splits

DB Alternating Bicep Curls

Cable Hammer Curl

Cable Curl

(2 sets x 12-20 reps each)

Controlled Mountain Climber Twist

Plank Jacks

Walkout Plank

Plank Knee Tucks

Hip Taps + Reach

[fcknfit]

Shoulders & Triceps

(3 Sets x 8-16reps)

DB Shoulder Press

Alternating Front Raiser to Side Raiser

Barbell Shoulder Rows

Steering Wheel Plate Front Raiser

ISO Lateral Shoulder Press Machine

Cable Rear Delt Crossover Pulls

Cable Rear Delts

Kneeling Behind the Head Rear Delts

Plate Oblique Dips (Left)

Plate Oblique Dips (Right)

Plate Oblique Twist

Skull Crushers

Flat Bench Single Arm Tricep Extension (Left)

Flat Bench Single Arm Tricep Extension (Right)

Seated Dips

Cable Tricep Rope Splits

Reverse Grip Tricep Pushdown

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Shoulders: Redemption training program - Day 4

Shoulders: Redemption training program – Day 4

Shoulders workout: Redemption training program. Photo by U.S. Naval Forces Central Command/U.S. Fifth Fleet

Shoulders: Redemption training program day 4 – today we’re building those boulder like shoulders.

Warming up for training your shoulders

By now, you’ve probably noticed a trend with our warming up routines: we’re always always warming up our shoulders, before training. And that’s because…

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