SCHEDULE
MONDAY: UPPER A
TUESDAY: LOWER A
THURSDAY: UPPER B
SATURDAY: SHOULDERS + LOWER B
UPPER A
Exercise 1: Seated Machine OHP — 2x6-10 @ 0 RIR
Exercise 2: Single Arm Cable Lateral Raise w/ Wrist Height — 2x6-10+ @ 0 RIR
Exercise 3: Rear Delt Cable Crossover 2x6-10+ @ 0 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x6-10 @ 0 RIR
Exercise 5: Clavicular Pecs Machine Press — 2x6-10 @ 0 RIR
Exercise 6: Chest Supported Machine Rows w/ Neutral Grip 2x6-10 @ 0 RIR
Exercise 7: Dip Machine 2x6-10+ @ 0 RIR
Exercise 8: Seated Dumbbell Curls w/ Upper Arm Support 2x6-10 @ 0 RIR
LOWER A
Exercise 1: Leg Extensions — 3x6-10+ @ 0 RIR
Exercise 2: Hack or Pendulum Squats 3x6-10 @ 1 RIR
Exercise 3: SLDLs — 3x6-10 @ 1 RIR
Exercise 4: Glute Bridges — 2x6-10+ @ 0 RIR
Exercise 5: Calf Press — 3x4-6 @ RPE 10
Exercise 6: Ab Crunch Machine — 3x6-10+ @ 0 RIR
UPPER B
Exercise 1: Single Arm Cable Lateral Raise @ Low Height — 1x6-10+ @ 0 RIR
Exercise 2: Seated Machine OHP — 1x6-10 @ 0 RIR
Exercise 3: Rear Delt Fly Machine — 1x6-10+ @ 0 RIR
Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x6-10 @ 0 RIR
Exercise 5: Sternal Pecs Machine Press — 2x6-10 @ 0 RIR
Exercise 6: Single Arm Cable Lat Pull-Down — 2x6-10+ @ 0 RIR
Exercise 7: Single Arm Tricep Push-Downs 2x6-10+ @ 0 RIR
Exercise 8: Single Arm Cable Preacher Curls 2x6-10 @ 0 RIR
SHOULDERS + LOWER B
Exercise 1: Rear Delt Cable Crossover 1x6-10+ @ 0 RIR
Exercise 2: Seated Machine OHP — 1x6-10 @ 0 RIR
Exercise 3: Single Arm Cable Lateral Raise w/ Wrist Height — 1x6-10+ @ 0 RIR
Exercise 4: Seated Leg Curls — 3x6-10+ @ 0 RIR
Exercise 5: 45 Degree Leg Press 3x6-10+ @ 1 RIR
Exercise 6: Calf Press — 3x4-6 @ RPE 10
Exercise 7: Adduction Machine — 2x6-10+ @ 0 RIR
If you would like the COMPLETE 52 Week (2 Phase)
Version of the above 4x Per Week Shoulder Focused
Workout Program which gives you access to:
- The TrainHeroic App
- Video Tutorials For Every Exercise
- Exercise Swaps For Customization
- Nutritional Support
- Detailed Instructions On Warming Up, Rest
Between Sets, Rep Tempo, Etc.
Please CLICK HERE to be redirected to TrainHeroic.
