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Shoulder Workout

by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

As usual when I get to the gym I do some sort of cardio warm-up for about 5-7 minutes. Then I do some warm-up exercises that specifically target the muscles that I'll be working that day. I perform approximately 20 reps for machine shoulder presses and lateral dumbbell raises to get blood flowing to the shoulders and prepare myself for my shoulder shocker.

Shoulder Workout

Hammer Strength Shoulder Press
100 pounds 15 reps
120 pounds 12 reps
150 pounds 10 reps
170 pounds 8 reps
190 pounds 6 reps

Dumbbell Front Raises
30 pounds each arm 12 reps
35 pounds each arm 10 reps
40 pounds each arm 8 reps

Dumbbell Lateral Raises
30 pounds each arm 12 reps
35 pounds each arm 10 reps
40 pounds each arm 8 reps

Dumbbell Rear Delt Raises
25 pounds each arm 12 reps
30 pounds each arm 10 reps
35 pounds each arm 8 reps

One-Arm Cable Shoulder Lateral Raises
20 pounds each arm 12 reps
25 pounds each arm 10 reps
30 pounds each arm 8 reps

Dumbbell Shrugs
200 pounds 12 reps
210 pounds 10 reps
220 pounds 8 reps

End of Workout