Shoulders – Routine 3
Exercise
Sets
Seated Dumbbell Shoulder Press w/
3
Slow Eccentrics
Standing Dumbbell Side Raises
3
(HEAVY)
(Drop Set)
3
Standing Barbell Shoulder Press
3
SUPER SET Smith Machine Seated
Shoulder Press
3
Standing Barbell Front Raises
3
(Drop Set)
3
Standing Barbell Upright Rows
3
SUPER SET Standing Smith Machine
Upright Rows
3
Standing Dumbbell Rear Delt. Flies
3
SUPER SET Standing Dumbbell Rear
Delt. Row
3
Standing Dumbbell Shoulder Press
3
Hold
Dumbbell Side Raise Hold
3
SUPER SET Dumbbell Side Raises
3
Single Arm Front Delt. Fly
3
SUPER SET Single Arm Dumbbell
Shoulder Press
3
Machine Rear Delt. Flies
3
SUPER SET Standing Cable Rear Delt.
Flies
3
Reps
6
6
12 / To Fail
10
12
12
12
12
12
12
12
30 seconds
30 seconds
12
12 each side
12 each side
12
12