Get GROWING

This mass building workout is designed to pack on mass to your shoulders. Intense for very advanced trainers. Deadlifts are incorporated into this workout . FOR ADVANCED TRAINERS if you need rest take a rest .

Exercises

Set 1: 1 round

Resistance: Moderate
❤️ Moderate (Zone 2)

Cycling

5 minutes

Big Forward Arm Circles

1 minute

Big Reverse Arm Circles

1 minute

Weights: Light

Dumbbell Lateral Shoulder Raises

12 reps

Rest

30 seconds

Weights: Moderate

Dumbbell Lateral Shoulder Raises

12 reps

Rest

30 seconds

Weights: Maximum

Dumbbell Lateral Shoulder Raises

12 reps

Rest

30 seconds

Quad Stretches

1 minute

Hamstring Stretches

1 minute

Weights: Light

Barbell Deadlifts

8 reps

Rest

1 minute

Weights: Moderate

Barbell Deadlifts

8 reps

Rest

1 minute

Weights: Heavy

Barbell Deadlifts

8 reps

Rest

1 minute

Weights: Heavy

Barbell Deadlifts

8 reps

Rest

1 minute

Set 2: 1 round

Weights: Moderate

Lateral to Front Raises

12 reps

Rest

30 seconds

Weights: Moderate

Lateral to Front Raises

12 reps

Rest

30 seconds

Weights: Moderate

Lateral to Front Raises

12 reps

Rest

30 seconds

Set 3: 2 rounds

Barbell Shoulder Press

10 reps

Rest

30 seconds

Barbell Shoulder Press

10 reps

Rest

30 seconds

Set 4: 2 rounds

Weights: Moderate
❤️ Very Hard (Zone 4)

Seated Shoulder Press

10 reps

Rest

30 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Seated Shoulder Press

10 reps

Rest

30 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Seated Shoulder Press

10 reps

Set 5: 2 rounds

Hamstring and Shoulder Stretches

1 minute

Quad Stretches

1 minute

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13 mins 30 secs, Moderate

Legs & Shoulder

37 mins 59 secs, Moderate

Shoulders

25 mins 30 secs, Moderate

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