Another program highlight! This time we are sharing our Weight of the World – Shoulder Specialization Program, which is part of our Total Body Love series.
Strengthen your shoulders so you can carry the weight of the world with ease!
This shoulder specialization program is designed with intermediate – advanced gym-goers in mind. While this program has an emphasis on shoulders, it does not dismiss the rest of your body. This program includes upper body and core each week that assists in maintaining your other muscle groups in the development of Total Body Love.
The full program includes 4 weeks of 4 training days per week, with 3 days as “shoulder focused” and the 4th day as “lower body focused”. Ideally the workout week is set up with Monday, Thursday, and Saturday being “shoulder days”, Tuesday set up as “lower body day”, and Wednesday, Friday, and Sunday as “rest days”. Of course, you can always move things around to suit your lifestyle but the main focus is to not have shoulder days back-to-back.
Below is Day 1 of the Weight of the World program.
Barbell Overhead Press – 3 sets x 8-10 reps (Rest 90 sec between sets)
Barbell Overhead Press (Drop Set) – 8-10 reps at same weight as above
Rest for 15 sec & reduce weight by 30-50%
Perform an additional 8-10 reps at reduced weight
Cable Seated Close Grip Row- 3 sets x 8-10 reps (Rest 90 sec between sets)
Cable Seated Close Grip Row (Drop Set) – 8-10 reps at same weight as above
Rest for 15 sec & reduce weight by 30-50%
Perform an additional 8-10 reps at reduced weight
Front Raise- 3 sets x 8-10 reps (Rest 90 sec between sets)
Front Raise (Drop Set) – 8-10 reps at same weight as above
Rest for 15 sec & reduce weight by 30-50%
Perform an additional 8-10 reps at reduced weight
Bradford Shoulder Press- 3 sets x 8-10 reps (Rest 60 sec between sets)
Cable Face Pull- 3 sets x 8-10 reps (Rest 60 sec between sets)
Push Ups- 1 set x 2 MIN AMRAP
AMRAP = As many reps as possible without breaks
Save the photo below to take this workout with you!
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