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Shoulder Workout by IFBB Pro Tome Ameko



1. Plate loaded MILITARY PRESS

3 warm up sets

3 working sets of 10-15 reps

2. SEATED LATERAL RAISE

4 sets of 15,12,10, 8 increase weight each set.

3. Behind the head MILITARY PRESS on Smith machine 3x10 (increase weight each set).

4. BENT OVER DB REVERSE FLYS

4x15 rep range

5. SEATED DB PRESS 3 set of 10 reps

6.STANDING cable machine SHRUGS

3x15 reps increase weight each set.

DEVOUR

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