Shoulders                                           

Exercise

Reps

Sets

Tempo

TUT

Rest

Load WK 1

Load WK 2

Load WK 3

Load WK 4

A1

Seated DB Shoulder Press

10

4

3020

50

90

B1

DB Lateral Raise Pyramid*

10

2

-

-

120

C1

DB Front Raise On Incline Bench

12

4

3011

60

60

D1

Rear Delt on Incline Bench – Drop Set with Air Pulse

30

3

1011

-

-

D2

Standing DB External Rotation

20

3

-

-

60

E1

BB Shoulder Press – In The Rack

10

3

3020

50

-

E2

Cable Upright Row

12

3

2021

60

90