Project Description


One of the most important muscles in the body that control a lot of your motor dexterity are your shoulders. Without a strong rotator cuff, joint health, and maneuverability, your ability to live you active lifestyle may diminish. This workout is structured to blast your deltoids, upper trapezius, and the teres minor. By alternating supersets, you are sure to “Feel the deep burn” (Anchorman 2004) from this awesome workout!


Over-Head Press (a)

3 x 5 (Slow) ; 4 x 10 (Normal)

Arnold Press (b)

 3 x 5 (Slow) ;  4 x 10 (Normal)

Rear Delt Fly

3 x 5 (Heavy) ; 4 x 8 (Light)

Lateral Raises (a1)

2 x 10 (Heavy) ;  4 x 20 (Light)

Front Raises (b)

2 x 5 (Diamond) ;  4 x 8 (Normal)

Reverse Barbell Shrug (c)

2 x 10 (Heavy) ;  4 x 20 (Light)

Face Pulls

20 reps

Don’t Forget…

It is always important to remember that in order for your muscles to grow completely and efficiently, you must practice good form to avoid injury as well as good gym critique when working out. Don’t be that person who hogs the machines or rubs their sweat all over the equipment or stares awkwardly at other people while they are working out. Keep your creepy eyes on your own exquisite self, “Ya Naaaaaaaaaaaasty!” (That’s So Raven 2003).

Additionally, to accommodate the stresses you are putting on your muscles, don’t forget to get plenty of nutritious foods in your system to replenish, rebuild, and recover from your workout. Combine your lifting days with strategic nutrition and recovery time – meaning adequate SLEEP and REST – to allow your body to adapt to the new stressors and strengthen for future workouts. Take it a little at a time. It won’t get easier, but you will get stronger!

All exercises on this site are intended for individuals to participate in at their own level of conditioning. If you are currently experiencing any bone, joint, or musculoskeletal pain, you are advised to consult with a licensed health care professional prior to commencing a weight-training program. The authors, editor, and publisher specifically disclaim all responsibility and liability for any injury arising from the use and application of the information provided within this site.