Shoulder Superset 1: Standing Military press, 45 Degree Dumbbell Press, Flys, In and out fly

  1. Standing military Press. Keep grip at shoulder width to protect shoulder joints.
  2. 45 degree Seated Dumbbell Press – Hands travel upwards and out. Requires a drop in weight but places crazy emphasis on the shoulders
  3. Bent-Over Rear Delt Flys
  4. Seated Alternating Dumbbell Front Raises
  5. Out and Up Dumbbell Shoulder Fly. A rarely seen exercise but an incredible finisher. Requires very light weight. Slow and controlled movements. Upper arm does not move and elbows stay in the same position. Rotate forearms out then up, then in reverse (back down and in) = 1 rep. See video below for example.

Aim for 4 rounds of this with under a minute rest.

Back exercises also shown: Hammer strength row with drop set, Single arm machine pull down, lower back hyper extensions

Video:

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