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Hydra-Charge - 60SV

Daily Electrolyte Drink

$34.00

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Pre-Workout (Pre-Kaged)

Our Original Award-Winning Pre-Workout

$39.00

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Creatine HCl™

Patented, Bioavailable Creatine*

$24.00

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Whey Protein Isolate

Fast-Digesting Protein

$74.00

Empty gym interior with cable machines, benches, and a punching bag in a dimly lit training facility

Nov 8, 20211 min read

Day 4: Shoulders

Shoulders

We’re back to work today, and I hope you’re feeling refreshed after your rest day and are ready to hit shoulders. We’ve given them a couple of days between workouts so they should be ready to train again. I’m going to take you through seven exercises that hit all three aspects of the shoulder—the front, side, and rear deltoid muscles. Building strong shoulders can help make your waist look smaller, creating a V-shape to your upper body. Shoulders have quickly become one of my favorite training days, and I hope you enjoy the workout, too.

Push Press

Sets: 2

Reps: 5*

*4-second lowering count.

Athlete performing eccentric-accentuated push press with barbell in a gym rack, hips bent and ready to drive up

Person performing a barbell push press in a gym, mid-explosive drive to overhead lockout

Incline Dumbbell Press

Sets: 3

Reps: 15

Woman performing an incline dumbbell press on an incline bench in a gym, pressing dumbbells upward with feet planted

Woman performing an incline dumbbell press on an adjustable bench in a gym, dumbbells held at chest level

Seated Dumbbell Lateral Raise

Sets: 2

Reps: 8*

*4-second lowering count.

Woman performing seated dumbbell lateral raise on a bench in a gym

Woman performing a seated dumbbell lateral raise in a gym, lifting dumbbells to shoulder height

Cable Upright Row

Sets: 4

Reps: 10

Woman performing a cable upright row on a cable machine in a gym

Side view of a woman performing a cable upright row on a cable machine in a gym, wearing a white sports bra and black shorts

Standing Dumbbell Lateral Raise

Sets: 4

Reps: 12, 10, 8, 8

Woman performing a standing dumbbell lateral raise in a gym, wearing a white sports bra and black shorts

Woman performing a standing dumbbell lateral raise in a gym, arms lifted to shoulder height demonstrating proper form

Front Plate Raise

Sets: 2

Reps: 10

Side view of woman lifting a weight plate forward to shoulder height in a gym

Woman in white sports bra performing a front plate raise, lifting a weight plate straight in front at shoulder height in a gym

Reverse Pec Deck

Sets: 4

Reps: 12

Woman performing bent-over seated rear delt raise on a cable machine in a gym

Woman performing seated bent-over rear-delt raise with dumbbells, back view in a gym

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Empty gym with cable machines, benches, and a free-weight area in a dim industrial-style training space

Day 8:Glutes & Delts

Empty commercial gym with cable machines, benches, and a heavy bag under warm overhead lighting

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