My favorite workout of the week is shoulders!

I used to loathe shoulder day and would half-ass the work out. Only doing what I had to to say I did shoulders.

But in the past year I have taught myself how to properly train and execute the lifts and now I am enjoying the crap out of it.

My shoulders are still not very strong but it takes time to build up muscle especially since the shoulder muscles are generally small.

I took video of myself doing military presses so I could critique myself so I can get better. There is always room for improvement.

I did a good warm up first. Click HERE to see my warm up!

Then I started with light shoulder presses and slowly increased the weight to max myself out, until I couldn’t lift any more with proper form. And then did a drop set from just below my max of the day until I couldn’t move anymore.

  • Shoulder Press: 4-12 reps to failure.
    • Shoulder Press dropset (No rest time).
  • Superset (I use that term loosely): 5 sets of 10 reps
    • Bent over cable reverse fly
    • Cable Side Raise
  • Superset: 5 sets of 10 reps
    • Cable Front Raise
    • Cable Upright Row
  • High Cable Fly: 4 sets of 10-15 reps
  • Dumbbell Triset: 3 sets of 10 reps. One arm at a time.
    • Side Raise
    • Front Raise
    • Bent over rear fly

It was a great workout. I was able to keep my energy up the whole time. Though I was disappointed that my shoulder presses didn’t reach my personal record weight but not every day is going to be a super strong day.

Every workout is a learning experience. A chance to grow. To get better. To have fun.

I love shoulder day!