Day 12:Shoulders

While many people aim to build a bigger chest to create the look they’re going for, you can’t overlook the importance of shoulders. Make sure you’re targeting them properly by using solid technique – do not use momentum to get the weight up, and try to keep the work out of your traps (a common mistake in shoulder training).

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Exercise	Start Position	End Position
Dumbbell Lateral Raise Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Bent Over Dumbbell Lateral Raise Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Alternating Dumbbell Front Raise Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Shoulder Press Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure