| Dals Workout | ||
|---|---|---|
| Shoulder Workouts | ||
|
Week 1 |
Sets | Reps |
| 3-4 | 6-8 | |
| 3 | 8-12 | |
| 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 |
