Scott Herman-inspired Shoulder Workout (Week 2)

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Transcription:

Scott Herman-inspired Shoulder Workout (Week 1) All exercises are done as straight drop-sets (6 10 reps each set), with very little rest between sets. Where dumbbells / dual-cable fly s are used, the weight listed is per arm. Dumbbell military press 10x 12kg s 8x 15kg s 7x 15kg s Barbell smith shoulder press 8x 40kg 8x 45kg 8x 45kg 10x 7kg s 8x 9kg s 10x 9kg s 8x 10kg s 8x 9kg s 8x 8kg s Bent-over low-pulley side lateral 10x 10kg/arm 9x 10kg/arm 9x 10kg/arm Cable rear-delt fly 9x 10kg/arm 10x 10kg/arm 7x 12.5kg/arm Barbell raise to chin 8x 30kg 10x 30kg 10x 30kg Barbell shrug 10x 70kg 10x 100kg 9x 100kg Scott Herman-inspired Shoulder Workout (Week 2) Dumbbell military press 12x 12kg s 10x 15kg s 7x 17.5kg s Barbell smith shoulder press 10x 40kg 6x 45kg 6x 40kg 12x 8kg s 10x 10kg s 10x 10kg s 10x 9kg s 10x 9kg s 8x 10kg s Bent-over low-pulley side lateral 10x 10kg/arm 9x 12.5kg/arm 7x 15kg/arm Cable rear-delt fly 10x 10kg/arm 9x 10kg/arm 9x 10kg/arm Barbell raise to chin 10x 30kg 7x 40kg 7x 40kg Barbell shrug 10x 90kg 15x 90kg 15x 90kg

Scott Herman-inspired Shoulder Workout (Week 3) Dumbbell military press 12x 15kg s 8x 17.5kg s 8x 17.5kg s Barbell smith shoulder press 8x 45kg 8x 45kg 7x 45kg 10x 10kg s 10x 12kg s 11x 12kg s 10x 10kg s 9x 12kg s 8x 12kg s Bent-over low-pulley side lateral 8x 12.5kg s 8x 12.5kg s 7x 12.5kg s Cable rear-delt fly 8x 10kg s 8x 12.5kg s 7x 15kg s Barbell raise to chin 9x 38kg s 9x 38kg s 8x 38kg s Barbell shrug 15x 80kg 10x 80kg 12x 80kg Scott Herman-inspired Shoulder Workout (Week 4) Dumbbell military press 12x 12kg s 10x 12kg s 10x 12kg s Barbell smith shoulder press 8x 40kg 8x 40kg 9x 40kg 10x 10kg s 10x 10kg s 12x 10kg s 11x 10kg s 12x 9kg s 15x 9kg s Bent-over low-pulley side lateral 12x 10kg s 10x 12.5kg s 10x 12.5kg s Cable rear-delt fly 12x 10kg s 8x 12.5kg s 10x 12.5kg s Barbell raise to chin 12x 30kg 10x 30kg 15x 30kg Dumbbell shrug 20x 25kg s 20x 25kg s 25x 25kg s

Scott Herman-inspired Shoulder Workout (Week 5) Dumbbell military press 10x 17.5 s 8x 17.5 s 5x 20 s! Barbell smith shoulder press 7x 45kg 8x 45kg 8x 47.5kg! 10x 12 s 10x 12 s 8x 12 s 8x 12 s 10x 12 s 5x 15 s! Bent-over low-pulley side lateral 10x 12.5 6x 15 6x 15 Cable rear-delt fly 10x 12.5 6x 15 12x 12.5 Barbell raise to chin 15x 20kg 12x 30kg 12x 30kg Barbell shrug 20x 25 s 20x 25 s 20x 25 s Scott Herman-inspired Shoulder Workout (Week 6) Dumbbell military press 8x 17.5 s 6x 20 s 10x 17.5 s Barbell smith shoulder press 8x 45kg 9x 47.5kg 9x 50kg! 10x 12 s 10x 12 s 10x 12 s 10x 12 s 10x 12 s 9x 12 s Bent-over low-pulley side lateral 9x 12.5 10x 12.5 10x 12.5 Cable rear-delt fly 10x 12.5 12x 12.5 8x 15 Barbell raise to chin 12x 30kg 15x 30kg 15x 30kg Barbell shrug 20x 25 s 20x 25 s 20x 25 s

Scott Herman-inspired Shoulder Workout (Week 7) Dumbbell military press 10x 15 s 8x 17.5 s 9x 17.5 s Barbell smith shoulder press 8x 40kg 8x 45kg 8x 50kg 10x 12 s 9x 12 s 10x 12 s 10x 10 s 10x 10 s 10x 10 s Bent-over low-pulley side lateral 10x 10kg s 10x 10kg s 9x 12.5kg s Cable rear-delt fly 11x 12.5 15x 12.5 s 10x 15 s Barbell raise to chin 15x 15kg 20x 15kg 25x 15kg Barbell shrug 20x 25 s 25x 25 s 25x 25 s Scott Herman-inspired Shoulder Workout (Week 8) Dumbbell military press 10x 17.5 s 7x 20 s 6x 20 s Barbell smith shoulder press 8x 45kg 8x 50kg 6x 55kg 10x 10 s 10x 12 s 5x 15 s 9x 10 s 7x 12 s 6x 12 s Bent-over low-pulley side lateral 7x 15 s 10x 12.5 s 6x 15 s Cable rear-delt fly 10x 12.5 s 10x 12.5 s 9x 12.5 s Barbell raise to chin 8x 40kg 8x 40kg 7x 40kg Barbell shrug 25x 25 s 25x 25 s 30x 25 s

Scott Herman-inspired Shoulder Workout (Week 9) Dumbbell military press 7x 20 s 5x 20 s 7x 17.5 s Barbell smith shoulder press 8x 47.5kg 10x 47.5kg 7x 52.5kg 10x 12 s 10x 12 s 9x 12 s 9x 12 s 5x 12 s 10x 10 s Bent-over low-pulley side lateral 7x 15 s 10x 12.5 s 6x 15 s Cable rear-delt fly 11x 12.5 s 6x 15 s 8x 15 s Barbell raise to chin 10x 40kg 10x 40kg 10x 40kg Barbell shrug 25x 25 s 25x 25 s 30x 25 s

BLANK TEMPLATE (for you to print & complete) Scott Herman-inspired Shoulder Workout (Week ) All exercises are done as straight drop-sets (6 10 reps each set), with very little rest between sets. Where dumbbells / dual-cable fly s are used, the weight listed is per arm. Dumbbell military press Barbell smith shoulder press Bent-over low-pulley side lateral Cable rear-delt fly Barbell raise to chin Barbell shrug Scott Herman-inspired Shoulder Workout (Week ) Dumbbell military press Barbell smith shoulder press Bent-over low-pulley side lateral Cable rear-delt fly Barbell raise to chin Barbell shrug

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