The shoulders consist of three “heads” of a single muscle group: the front (anterior), side (lateral), and rear (posterior) deltoids. But in training, it’s best to treat them as three small muscle groups. That´s exactly what we´ve done here!

Recommended frequency: 2 times per week.

Compact

Extended

  • 4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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