Shoulders:Week 12

I hope you like the improvements you’re seeing in your shoulders on my plateau-busting series Shattered! We’re still not done, though—you have one more week of training to perform. And this week focuses on supersets for your shoulders. You need to finish this program stronger than you began.


* With supersets you perform one exercise followed immediately by another for the same body part. Then you’ll rest for 3 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscles spend considerable time under tension for each set.

* Make sure you set up your equipment so you can go directly from one move to another during supersets. That’s especially crucial for the first superset today since you’re using a pec-deck followed by a move with a barbell.



Reverse Machine Flyes

4 SETS / 15 REPS

SUPERSET: You’ll perform all reps for rear pec-deck flyes followed immediately by front barbell raises, and then you’ll rest 3 minutes before you start your next superset.

Front barbell raises


4 SETS / 15 REPS

Dumbbell Lateral Raises

4 SETS / 15 REPS

SUPERSET: You’ll perform a set of side dumbbell raises followed immediately by a set of standing barbell presses. Then rest for 3 minutes between supersets.

Standing barbell presses

 4 SETS / 15 REPS

Just because you’ve completed this Trainer series, that doesn’t mean you’ve perfected your shoulders. You can continue with this series if you feel as though you can still make gains with your shoulders. As I mentioned at the beginning, shoulders were one of my weaknesses. To keep going, you can return to Week 5 and follow that through Week 8 for 4 more makes on this plateau-busting series for shoulders.

Check out this week’s video for detailed tips on how to perform each exercise; you can also refer to Week 4 for additional tips for this similar workout.

If you want to follow Shattered! for another body part, then you can transition directly into that for 12 weeks. Go back to the homepage to connect to that. And then you can come back and perform another 12-week round for shoulders. This is the best way to bring up your weakness — target them, let them recover, and then target them again.

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