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Empty commercial gym interior with cable machines, benches, and a hanging heavy bag lit by bright window light
Nov 8, 20211 min read

Day 26:Shoulders

This is your final training day with me, and we’re going to end strong with shoulders. Just because this training plan is wrapping up shouldn’t mean you pack it in, though. This has provided the starting point for you to keep working from – with all aspects from training, nutrition, and supplementation. This is a lifestyle!

, opens in a new tabBT DAY26.pdf

Exercise

Start Position

End Position

Dumbbell Lateral Raise

Warm-up sets: 2
Working sets: 3
Reps: 8 reps to reach failure

 Person standing holding dumbbells at their sides demonstrating the start position for a lateral raise in a gym Person performing dumbbell lateral raise end position, arms extended to sides at shoulder height in a gym

Bent Over Dumbbell Lateral Raise

Warm-up sets: 2
Working sets: 3
Reps: 8 reps to reach failure

 Woman bent at hips holding dumbbells with flat back and slight knee bend, preparing a bent-over lateral raise in a gym Woman demonstrating end position of bent-over lateral raise with dumbbells in a gym, torso parallel to the floor

Alternating Dumbbell Front Raise

Warm-up sets: 2
Working sets: 3
Reps: 8 reps to reach failure

 Woman standing in a gym holding dumbbells at her sides before beginning an alternating front raise Person performing an alternating dumbbell front raise, right arm raised to shoulder height in a gym setting

Shoulder Press

Warm-up sets: 2
Working sets: 3
Reps: 8 reps to reach failure

 Woman seated performing a dumbbell shoulder press with a trainer spotting behind her in a gym Person holding dumbbells overhead in the end position of a shoulder press in a gym

Read more

Empty gym interior showing weight machines, benches, cable stations, and a heavy bag in a dimly lit training area
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Day 22: Legs & Abs
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Nov 8, 2021
Overview: Introduction
- go to blog kgbt introduction
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