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).

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