12–16 sets / week
Shoulders
11
Exercises
35
Total Sets
Round, capped delts — all three heads.
Exercises
1
Standing Overhead Press
Front delts
4
Sets
6–8
Reps
2
Seated Dumbbell Press
Front / side delts
3
Sets
8–10
Reps
3
Front Raise
Front delts
3
Sets
12–15
Reps
4
Cable Lateral Raise
Side delts
4
Sets
12–15
Reps
5
Dumbbell Lateral Raise
Side delts
3
Sets
15–20
Reps
6
Upright Row
Side delts / traps
3
Sets
10–12
Reps
7
Reverse Pec Deck
Rear delts
3
Sets
15–20
Reps
8
Bent-over Reverse Fly
Rear delts
3
Sets
15–20
Reps
9
Face Pull
Rear delts / traps
3
Sets
15–20
Reps
10
Barbell Shrug
Traps
3
Sets
12–15
Reps
11
Dumbbell Shrug
Traps
3
Sets
12–15
Reps