Shoulder Boulder Day Level 4

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Face Pulls – 3 sets of 15

2. Barbell Overhead Press – 5 sets of 5 at 75% of one rep max

3. Bench Press – 4 sets of 10 at 60% one rep max

4. Dumbbell Single Arm Overhead Press – 4 sets of 10 per arm

Super Set with Dumbbell Lateral Raises – 4 sets of 15

5. Dips – 4 sets of 10

Super Set with Band Lateral Raises – 4 sets of 15

6. Push Ups – 4 sets of 10-15

Super Set with Rope Extensions  – 4 sets of 15-20

After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.