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Front of Hydra-Charge tub showing HYDRATION label and Orange Mango flavor, 60 servings on white background #flavor_orange mango

Hydra-Charge - 60SV

Daily Electrolyte Drink

60 Servings • 12 Flavors

£29.60

£37.00

Front view of Pre-Kaged Pre-Workout tub, Strawberry Lemonade, black label with pink PRE-WORKOUT and 20 servings #flavor_strawberry lemonade

Pre-Workout (Pre-Kaged)

Our Original Award-Winning Pre-Workout

20 Servings • 7 Flavors

£33.60

£42.00

Front view of Kaged Creatine HCl tub showing Creatine HCl label, unflavored variant and net wt 1.98 oz on white background #flavor_unflavored

Creatine HCl™

Patented, Bioavailable Creatine*

75 Servings

£19.20

£24.00

Front view of Kaged Whey Protein Isolate 3 lb tub showing WHEY PROTEIN ISOLATE label, chocolate flavor and 41 servings #flavor_chocolate

Whey Protein Isolate

Fast-Digesting Protein

3 Lbs. • 3 Flavors

£63.20

£79.00

Gym interior with cable machines, benches, and weight racks in a dimly lit training space

Nov 8, 20211 min read

Day 11:Shoulders

Shoulders

I am feeling well-rested and ready to hit my shoulders—I hope you are, too! Now, I want you to focus on pushing those weights up this week. Try going heavier than you did last week. Something important to know in the gym is that it’s okay to fail! If you go for another rep and don’t quite get it, that’s totally fine. We grow and get better from week to week by pushing our limits. As long as you’re training safely with good form, failing is not a bad thing. Keep that in mind throughout your session.

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 commercial gym floor with cable machines, benches, and a hanging heavy bag under overhead lighting

Day 18:Shoulders

Empty gym with weight machines, cable stations, benches, and a heavy bag under warm ambient lighting

Overview:Week 1

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