Weeks 5 – 8

Tuesdays: Shoulders and Traps

The sets listed in the workout below do not include warm-up sets.

Shoulders Sets Reps *
Military Barbell Press 3 4 to 6
Seated Dumbbell Press 1 4 to 6
Standing Side Lateral Dumbbell Raises 2 4 to 6
Barbell Shrugs 3 4 to 6

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

Max-OT Tip:
During side laterals it’s important that when you are at the top of the movement your elbows are as high or higher than your wrists.

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