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Blast Your Shoulders

Erik Fankhouser's 3 week shoulder training program for "House"-sized delts.

"Shoulders are my favorite body part to train.  I have strong shoulders and really like to blast the weight on shoulder day.  Here are the workouts I use." - Erik Fankhouser

 WEEK 1 

  • Seated Military Press | SETS: 3 | REPS: 8-10
  • Standing One-Arm Lateral Raise | SETS: 3 | REPS: 8-10
  • Barbell Front Raise | SETS: 3 | REPS: 8-10
  • Bentover Lateral Raise | SETS: 3 | REPS: 8-10
  • Upright Row | SETS: 3 | REPS: 8-10
  • Seated Lateral Raise | SETS: 3 | REPS: 8-10

 WEEK 2 

  • Dumbbell Shoulder Press | SETS: 3 | REPS: 12-15
  • Lateral Raise | SETS: 3 | REPS: 12-15
  • Seated Dumbbell Front Raise | SETS: 3 | REPS: 12-15
  • Cable Rear-Delt Flye | SETS: 3 | REPS: 12-15
  • Shrug | SETS: 3 | REPS: 12-15
  • Seated Lateral Raise | SETS: 3 | REPS: 12-15

 WEEK 3 

  • Standing Military Press | SETS: 5 | REPS: 15, 12, 10, 8, 6
  • Cable Lateral Raise | SETS: 5 | REPS: 15, 12, 10, 8, 6
  • Cable Front Raise | SETS: 5 | REPS: 15, 12, 10, 8, 6
  • Cable Bent-Over Lateral Raise | SETS: 5 | REPS: 15, 12, 10, 8, 6
  • Cable Upright Row | SETS: 5 | REPS: 15, 12, 10, 8, 6

 FLEX 


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