FREE U.S. SHIPPING ON ORDERS $79+ AND ALL SUBSCRIPTIONS
FREE U.S. SHIPPING ON ORDERS $79+ AND ALL SUBSCRIPTIONS
Operation Aesthetic Header

Day 12:Shoulders

Operation: overview
Overview: training
Overview: nutrition objectives
Overview: legs
Overview: chest
Overview: back
Overview: shoulders
Overview: arms
Day 1: legs
Day 2: chest
Day 3: back
Day 4: active rest & abs
Day 5: shoulders
Day 6: arms
Day 7: rest & re-evaluate
Day 8: legs
Day 9: chest
Day 10: back
Day 11: active rest & abs
Day 12: shoulders
Day 13: arms
Day 14: rest and re-evaluate
Day 15: legs
Day 16: chest
Day 17: back
Day 18: active rest & abs
Day 19: shoulders
Day 20: arms
Day 21: rest & re-evaluate
Day 22: legs
Day 23: chest
Day 24: back
Day 25: active rest & abs
Day 26: shoulders
Day 27: arms
Day 28: rest & re-evaluate
Day 29: legs
Day 30: chest
Day 31: back
Day 32: active rest & abs
Day 33: shoulders
Day 34: arms
Day 35: rest & re-evaluate
Day 36: legs
Day 37: chest
Day 38: back
Day 39: active rest & abs
Day 40: shoulders
Day 41: arms
Day 42: rest & re-evaluate
Day 43: legs
Day 44: chest
Day 45: back
Day 46: active rest & abs
Day 47: shoulders
Day 48: arms
Day 49: rest & re-evaluate
Day 50: legs
Day 51: chest
Day 52: back
Day 53: active rest & abs
Day 54: shoulders
Day 55: arms
Day 56: rest & re-evaluate

After a rest day, you should find this shoulder workout easier than those a couple days before. It’s important to keep on your diet. It gets easier the longer you stay on it. And the Kaged Muscle supplements help.

I’ve designed this workout so that you perform the most challenging workouts early in the week, after your cheat meal. And then you regroup through more focused workouts on smaller body parts such as shoulders and arms. You can think of these as mini-cycles if that helps you get through your first diet on Operation Aesthetic.

OPERATION AESTHETIC NOTES

*I often include triple drop sets when I’m dieting. What that means is that instead of performing every set after a rest, you grab a lighter weight and go immediately into the next set for the same reps.

*Drop sets are great for bringing in detail as you’re dropping body fat. I strongly recommend that you incorporate these for exercises or muscle groups where you really want to amp up detail when your strength is flagging.

Early morning cardio

1

25 minutes

Perform this session upon waking before consuming food.

EXERCISE

COMMENT

Standing dumbbell presses

Make sure to hold your abs as tight as possible. This not only prevents injury but helps increase core strength.

6 SETS / 12, 10, 7, 3, 15, 15 REPS

Dumbbell lateral raises

I like to raise the dumbbells to just above shoulder height, but choose the range that feels right to you.

5 SETS / 12, 10, 7, 3, 15 REPS

Dumbbell front raises

I like to bring my working-side arm all the way back so I can really feel the stretch in that front delt before I raise the weight. But don’t swing it. Just get that stretch.

4 SETS / 12, 9, 6, 15 REPS

Standing military presses

Note that I explode upward and lower the weight more slowly.

5 SETS / 12, 10, 7, 3, 15 REPS

Barbell shrugs

SUPERSET: I hold shoulders as far back as I can while holding a barbell, and I lift the weight up and down, emphasizing the top portion of my traps.

4 SETS / Burnout*

Rear-delt flyes

Emphasize the work in your rear delts by choosing a light weight—contract at the top and lower slowly.

4 SETS / Burnout*

Post-Workout cardio

1

25 minutes

You can also perform this later in the day—it’s not essential to perform this immediately after weight training.

*Choose weights that allow you to get in about 12–15 reps for each set, reaching failure for both exercises in all supersets. Reduce weights as needed.

TIP: A lot of people take 2–3 minutes or more between sets so that they’re “stronger” during the next set. When you’re trying to burn body fat, I believe in keeping rest periods to about 45–60 seconds between sets for shoulders. This helps keep up metabolism while reducing catabolism, making it easier to recover for the next workout. Sure, you’re going to feel it more during the workout, but that’s why we do this, isn’t it?

Join our Inner Circle

Unlock Exclusive Content and Connect with a Community Committed to Health and Wellness

BECOME AN AMBASSADOR

Third-Party Tested

Banned Substance Free

Clean Ingredients

Non-GMO, Gluten-Free

Designed For Athletes

Trusted by 14,000+ Worldwide