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advanced shoulder workout 3 – Gym Trainer Ai advanced shoulder workout 3 – Gym Trainer Ai

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The Battle of the Blades – Workout #3 (Shoulders)

Each movement is supersetted with a 30-second plank.
Single Arm Straight Bar Lateral Raise
Single Arm Straight Bar Lateral Raise
16 reps • 6 sets • 60–70% load
Rest: 45s
Superset with Plank (below)
Plank
Plank
60 sec • 1 set
Return immediately to Lateral Raise
Standing Dumbbell Y-Pulls
Standing Dumbbell Y-Pulls
16 reps • 6 sets • 60–70% load
Rest: 45s
Superset with Plank (below)
Plank
Plank
60 sec • 1 set
Return immediately to Y-Pulls
Overhead Cable Reverse Flyes
Overhead Cable Reverse Flyes
16 reps • 6 sets • 60–70% load
Rest: 45s
Superset with Plank (below)
Plank
Plank
60 sec • 1 set
Return immediately to Reverse Flyes
Wide Grip Upright Rows
Wide Grip Upright Rows
16 reps • 6 sets • 60–70% load
Rest: 45s
Superset with Plank (below)
Plank
Plank
60 sec • 1 set
Return immediately to Upright Rows
Seated Overhead Shoulder Flyes (Go Light)
Seated Overhead Shoulder Flyes (Go Light)
16 reps • 6 sets • 50–60% load
Rest: 45s
Superset with Plank (below)
Plank
Plank
60 sec • 1 set
Return immediately to Flyes

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