Shoulders Week 9

This week you’ll repeat your Week 1 workout. But, guess what, if you do the same thing all the time, then you’ll never make any progress. At this point, you should be using considerably more weight. In addition, you’ve changed your exercises and incorporated many different training strategies throughout the weeks since the first. Essentially, this is a brand new workout because you haven’t performed it for almost two months.


* Don’t forget to go over your eye line with front dumbbell raises; you can also stand against a wall to prevent your upper body from swaying as you perform this move.

* If your rear delts are weaker than other aspects of your delts, then switch around this workout and begin with rear dumbbell raises. That’s one of the main strategies of this video series: focus on the weakest aspect of your physique and even do so within a specific muscle group.



Front dumbbell raises

5 SETS / 12 REPS

Perform this move first in alternate fashion, resting 90 seconds between sets.

Bent-over rear dumbbell raises

5 SETS / 12 REPS

If this is your weakest part of your delts, then you can move it first in the workout Regardless, rest 90 seconds between sets.

Dumbbell lateral raises

5 SETS / 12 REPS

Emphasize the middle heads of your delts in isolation with this move. Rest 90 seconds between sets.

Seated shoulder dumbbell presses

3 SETS / 10 REPS

Rest 2 minutes between sets during this compound exercise.

The biggest progress with your weakest muscle group comes from the neck up. You have to engage your brain and truly focus on the weakness to make progress. I mean that not only in terms of the determination and discipline you bring to the program, but also to evaluating your progress.

Check out my video for detailed tips on how to perform each exercise, and also review my Week 1 video for additional thoughts for today’s workout.


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