The Battle of the Blades – Workout #5 (Shoulders)
Superset every 2 movements.
Standing Dumbbell Shoulder Press
6 sets: 12, 10, 8, 6, 8, 16 reps
60–80% load
60–80% load
Rest: 0s
Superset with Dumbbell Y-Pulls (below)
Standing Dumbbell Y-Pulls
6 sets: 8, 12, 10, 16, 12, 8 reps
60–70% load
60–70% load
Rest: 60s
Superset with Shoulder Press (above)
Cable Lat Pull In
6 sets: 12, 10, 8, 6, 8, 16 reps
60–80% load
60–80% load
Rest: 0s
Superset with Overhead Cable Reverse Flyes (below)
Overhead Cable Reverse Flyes
6 sets: 8, 10, 12, 16, 12, 8 reps
65–70% load
65–70% load
Rest: 60s
Superset with Cable Lat Pull In (above)
Wide Grip Upright Row
6 sets: 12, 10, 8, 6, 8, 16 reps
60–80% load
60–80% load
Rest: 0s
Superset with Seated Overhead Shoulder Flyes (below)
Seated Overhead Shoulder Flyes
6 sets: 8, 10, 12, 16, 12, 8 reps
65–70% load
65–70% load
Rest: 60s
Superset with Upright Row (above)