The Battle of the Blades – Workout #3 (Shoulders)
Each movement is supersetted with a 30-second plank.
Single Arm Straight Bar Lateral Raise
16 reps • 6 sets • 60–70% load
Rest: 45s
Superset with Plank (below)
Plank
60 sec • 1 set
Return immediately to Lateral Raise
Standing Dumbbell Y-Pulls
16 reps • 6 sets • 60–70% load
Rest: 45s
Superset with Plank (below)
Plank
60 sec • 1 set
Return immediately to Y-Pulls
Overhead Cable Reverse Flyes
16 reps • 6 sets • 60–70% load
Rest: 45s
Superset with Plank (below)
Plank
60 sec • 1 set
Return immediately to Reverse Flyes
Wide Grip Upright Rows
16 reps • 6 sets • 60–70% load
Rest: 45s
Superset with Plank (below)
Plank
60 sec • 1 set
Return immediately to Upright Rows
Seated Overhead Shoulder Flyes (Go Light)
16 reps • 6 sets • 50–60% load
Rest: 45s
Superset with Plank (below)
Plank
60 sec • 1 set
Return immediately to Flyes