Dals Workout
Shoulder Workouts
 

Week 1

Sets Reps

Machine Shoulder Press

3-4 6-8

Lateral Shoulder Raise

3 8-12

Rear Deltoid Machine

4 8-12
Cable Side Raises 3 10-15
     

Week 2

Sets Reps
Rear Deltoid Machine 3 8-12
Lateral Shoulder Raise 4 8-12
Bent Lateral Raise 3 10-12
Machine Shoulder Press 3 10-12
Shrugs 3 10-12
     

Week 3

Sets Reps
DB Shoulder Press 3-4 6-8
Cable Side Raises 3 8-10
Rear Deltoid Machine 4 8-12
One-Armed Lateral Raise 3 10-12
     

Week 4

Sets Reps
Lateral Shoulder Raise 3-4 8-12
Bent Lateral Raise 3 8-10
Machine Shoulder Press 3 8-10
Rear Deltoid Machine 3 10-12
Shrugs 3 10-12