High Volume Shoulders
Shoulders / Back / Upper Body
Target your shoulders and upper back with this mix of volume and circuits.
Outline

This workout combines volume and circuits to create a high tempo volume workout to target your shoulders and upper back. There are three primary lifts followed by a high volume shoulder circuit. Perform each of the first three sets as heavy as possible while keeping good form. Rest about a minute between each set to ensure you can maintain heavy weight and volume.

The shoulder circuit of dumbbell shoulder press, frontal raise, and lateral raise is high tempo and performed last after working the major muscle groups of your shoulders in the first three exercises.

5 Sets
12 reps
R: 01:00
12 reps
R: 01:00
12 reps
R: 01:00
12 reps
R: 01:00
12 reps
R: 01:00
5 Sets
12 reps
R: 01:00
12 reps
R: 01:00
12 reps
R: 01:00
12 reps
R: 01:00
12 reps
R: 01:00
6 Sets
8 reps
R: 01:30
Notes: first three sets widegrip, last three sets shoulder width grip
8 reps
R: 01:30
8 reps
R: 01:30
8 reps
R: 01:30
8 reps
R: 01:30
8 reps
R: 01:30
Circuit - 5 Sets
12 reps
Notes: one minute rest between circuits
12 reps
12 reps
12 reps
12 reps
12 reps
Notes: 12 reps each arm
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
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