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Build Thicker & Stronger Muscles--Full Body:
Bulking
Intermediate
Machine strength
Plan Details
The Build Thicker & Stronger Muscles--Full Body: routine by RLHawk58 is a 20 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is designed to building mass and strength in the muscles, with an infisiss on the shoulders, upper back and upper chest. Workout Schedule; [9-days training w/2 days of rest; stretch, and do cardio training]. Take 3-days off for total rest; then start 9-days training schedule again:
Routine detail
Day 1
Deltoids-Chest & Core [Machines & Cables]
Est. 240 min
24 exercises
Machine Incline Chest Press
5 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Machine Seated Row
5 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Decline Crunch
3 Sets x 30 Reps
Machine Inner Chest Press
5 Sets x 10 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable External Rotation
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Cable Front Raise
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable Seated Shoulder Press
5 Sets x 12 Reps
Cable Shrug
5 Sets x 20 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Cable Wood Chop
3 Sets x 30 Reps
Cable Crunch
3 Sets x 30 Reps
Day 1
Deltoids, Chest & Core:
Est. 194 min
24 exercises
Machine Incline Chest Press
4 Sets x 12,10,8,8 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12,10,8,8 Reps
Machine Fly
4 Sets x 12,10,8,8 Reps
Decline Crunch
3 Sets x 30 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12,10,8,8 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 10,8,6,6 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Bench Push-Up
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Dip
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 30 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Dublin Press
4 Sets x 12,10,8,6 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Cable External Rotation
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Day 1
Deltoids, Chest & Core:
Est. 240 min
24 exercises
Machine Incline Chest Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Machine Deltoid Raise
6 Sets x 12 Reps
Machine Reverse Fly
6 Sets x 12 Reps
Machine Fly
6 Sets x 12 Reps
Decline Crunch
3 Sets x 30 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Leverage Shoulder Press
6 Sets x 10 Reps
Dumbbell Upright Row
5 Sets x 10 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Bench Push-Up
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Dip
4 Sets x 15 Reps
Machine Dip
5 Sets x 15 Reps
Cable Wood Chop
3 Sets x 30 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Dumbbell Seated Dublin Press
6 Sets x 10 Reps
Cable Deltoid Raise
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 20 Reps
Cable External Rotation
4 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Day 2
Quads, Hamstrings, Glutes, Hips & Calves:
Est. 142 min
18 exercises
Machine Single-Leg Extension
2 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Smith Machine Squat
5 Sets x 12,10,8,6,6 Reps
Machine Leg Press
5 Sets x 12,10,10,8,8 Reps
Machine Calf Press
5 Sets x 20,20,15,15,15 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
5 Sets x 12,10,8,6,6 Reps
Calf Press On Leg Press
5 Sets x 20,20,15,15,15 Reps
Hack Squat
5 Sets x 12,10,8,6,6 Reps
Hack Calf Raise
5 Sets x 20 Reps
Machine Leg Curl (Prone)
5 Sets x 12,10,10,8,8 Reps
Smith Machine Hack Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10,10,8,8,6 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Day 2
Quads, Hamstrings, Glutes, Hips & Calves:
Est. 178 min
15 exercises
Hack Calf Raise
6 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Calf Press On Leg Press
7 Sets x 20 Reps
Machine Leg Extension
7 Sets x 10 Reps
Machine Leg Press (Wide Stance)
7 Sets x 10 Reps
Smith Machine Hack Squat
7 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Smith Machine Squat
7 Sets x 10 Reps
Hack Squat
6 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 12 Reps
Day 3
Biceps-Forearms & Triceps [Cables & Machines]
Est. 170 min
17 exercises
Preacher Curl Machine
5 Sets x 12 Reps
Cable Standing Curl
5 Sets x 15 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Cable One-Arm Preacher Curl
5 Sets x 12 Reps
Machine Tricep Extension
5 Sets x 12 Reps
Cable Preacher Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Reverse Preacher Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 15 Reps
Machine Seated Tricep Dip
4 Sets x 15 Reps
Wrist Roller
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 3
Biceps, Forearms, Triceps & Core:
Est. 240 min
21 exercises
Tricep Push-Up
3 Sets x 12 Reps
Chin-Up (Mixed Grip)
3 Sets x 12 Reps
Preacher Curl Machine
7 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 10 Reps
EZ Bar Incline Tricep Extension
6 Sets x 12 Reps
Machine Tricep Extension
7 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 20 Reps
Cable Shoulder Extension
7 Sets x 15 Reps
Barbell Preacher Curl
7 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell Incline Tricep Extension
6 Sets x 10 Reps
EZ Bar Curl
5 Sets x 21 Reps
Machine Dip
5 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 30 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 10 Reps
Cable Tricep Kickback
5 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Dip
4 Sets x 15 Reps
Day 3
Biceps, Forearms, Triceps & Core:
Est. 221 min
21 exercises
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Preacher Curl Machine
5 Sets x 12 Reps
EZ Bar Curl
5 Sets x 21 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 15 Reps
Dumbbell Incline Tricep Extension
5 Sets x 10 Reps
Cable Wood Chop
3 Sets x 30 Reps
Chin-Up (Mixed Grip)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Machine Dip
4 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Tricep Push-Up
3 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Dip
4 Sets x 15 Reps
Machine Tricep Extension
5 Sets x 10 Reps
Day 4
Cardio--Stretching & Rest:
Est. 0 min
0 exercises
This day is empty
Day 5
Chest-Back-Deltoids & Core [Machines & Cables]
Est. 240 min
30 exercises
Machine Incline Chest Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 12 Reps
Pull-Up (Hammer Grip)
3 Sets x 15 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Back Extension
3 Sets x 30 Reps
Cable Seated Shoulder Press
4 Sets x 15 Reps
Cable Deadlift
4 Sets x 10 Reps
Cable Rope Lat Pulldown
5 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Shrug
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Cable Crunch
3 Sets x 30 Reps
Cable Wood Chop
3 Sets x 30 Reps
Day 5
Chest, Back, Deltoids & Core:
Est. 239 min
26 exercises
Chin-Up (Mixed Grip)
5 Sets x 10 Reps
Leverage Chest Press
5 Sets x 12,9,9,6,6 Reps
Leverage Incline Chest Press
5 Sets x 12,10,8,8,6 Reps
Leverage Machine High Row
5 Sets x 10 Reps
Machine Fly
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 12,9,9,7,7 Reps
Leverage Shoulder Press
5 Sets x 10,8,8,6,6 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,10,10,8,8 Reps
Smith Machine Deltoid Row
5 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10,10,8,6,6 Reps
Dumbbell One-Arm Row
4 Sets x 10,8,8,6 Reps
Decline Bench Leg Raise
3 Sets x 25 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,8,6,6 Reps
Smith Machine Bent-Over Row
4 Sets x 12,9,7,7 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Cable Wood Chop
3 Sets x 30 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Crunch
3 Sets x 30 Reps
Machine Back Extension
3 Sets x 30 Reps
Day 5
Chest, Back, Deltoids & Core:
Est. 240 min
26 exercises
Chin-Up (Mixed Grip)
5 Sets x 10 Reps
Leverage Chest Press
7 Sets x 10 Reps
Leverage Decline Chest Press
6 Sets x 12 Reps
Leverage Incline Chest Press
7 Sets x 10 Reps
Machine Fly
7 Sets x 12 Reps
Machine Reverse Fly
7 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leverage Machine High Row
7 Sets x 12 Reps
Leverage Machine Iso Row
7 Sets x 12 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Machine Deltoid Raise
7 Sets x 10 Reps
Leverage Shoulder Press
6 Sets x 10 Reps
Smith Machine Deltoid Row
6 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
Dumbbell Incline Bench Press
7 Sets x 10 Reps
Dumbbell Incline Fly
7 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 25 Reps
Cable Front Raise
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Smith Machine Bent-Over Row
6 Sets x 12 Reps
Dumbbell Pullover
6 Sets x 12 Reps
Cable Crunch
3 Sets x 30 Reps
Machine Back Extension
3 Sets x 30 Reps
Day 6
Biceps, Forearms, Triceps, Deltoids & Core:
Est. 209 min
20 exercises
Tricep Push-Up
3 Sets x 12 Reps
Chin-Up (Mixed Grip)
3 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dumbbell Seated Dublin Press
5 Sets x 10 Reps
Dumbbell Incline Tricep Extension
5 Sets x 10 Reps
Machine Tricep Extension
5 Sets x 10 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 15 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Machine Dip
4 Sets x 15 Reps
EZ Bar Curl
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 15 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Day 6
Biceps-Forearms & Triceps [Cables & Machines]
Est. 161 min
16 exercises
Preacher Curl Machine
5 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Standing Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Machine Tricep Extension
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 10 Reps
Cable Preacher Curl
4 Sets x 12 Reps
Cable One-Arm Preacher Curl
5 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Reverse Preacher Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Wrist Roller
3 Sets x 8 Reps
Day 6
Biceps, Forearms, Triceps, Deltoids & Core:
Est. 240 min
20 exercises
Chin-Up (Mixed Grip)
3 Sets x 12 Reps
Dumbbell Seated Dublin Press
7 Sets x 10 Reps
EZ Bar Close Grip Curl
7 Sets x 10 Reps
Dumbbell Seated Arnold Press
6 Sets x 8 Reps
Machine Deltoid Raise
6 Sets x 10 Reps
EZ Bar Curl
6 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
6 Sets x 10 Reps
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
6 Sets x 10 Reps
EZ Bar Incline Tricep Extension
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 15 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Machine Dip
5 Sets x 15 Reps
Preacher Curl Machine
7 Sets x 12 Reps
Machine Tricep Extension
7 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 15 Reps
Barbell Preacher Curl
7 Sets x 10 Reps
Dumbbell Incline Tricep Extension
7 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 10 Reps
Cable Tricep Kickback
5 Sets x 15 Reps
Day 7
Cardio--Stretching & Rest:
Est. 0 min
0 exercises
This day is empty
Day 8
Quads, Hamstrings, Glutes, Hips & Calves:
Est. 129 min
17 exercises
Machine Single-Leg Extension
2 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Smith Machine Squat
5 Sets x 10,8,8,6,6 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 10,8,8,6,6 Reps
Calf Press On Leg Press
5 Sets x 20,20,15,15,15 Reps
Machine Leg Curl (Prone)
5 Sets x 12,10,10,8,8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Hack Calf Raise
4 Sets x 20 Reps
Machine Leg Extension
5 Sets x 12,10,10,8,8 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Smith Machine Hack Squat
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 8
Quads, Hamstrings, Glutes, Hips & Calves:
Est. 169 min
15 exercises
Machine Single-Leg Extension
2 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Smith Machine Squat
7 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
7 Sets x 10 Reps
Calf Press On Leg Press
7 Sets x 20 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 10 Reps
Hack Squat
6 Sets x 10 Reps
Smith Machine Hack Squat
5 Sets x 10 Reps
Hack Calf Raise
5 Sets x 20 Reps
Machine Leg Extension
7 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Day 9
Traps, Rear Deltoids/Upper Back:
Est. 190 min
15 exercises
Smith Machine Shrug
5 Sets x 15 Reps
Cable Upper Row
6 Sets x 10 Reps
Cable Reverse Fly
6 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Smith Machine Deltoid Row
7 Sets x 10 Reps
Weight Plate Front Raise
5 Sets x 10 Reps
Cable Rope Row to Neck
6 Sets x 12 Reps
Cable Front Raise
5 Sets x 12 Reps
Cable Rope Deltoid Row
7 Sets x 12 Reps
Cable Shrug (Supine)
6 Sets x 15 Reps
Dumbbell Prone Incline Shrug
5 Sets x 15 Reps
Dumbbell Reverse Fly
6 Sets x 10 Reps
Smith Machine Rear Shoulder Press
6 Sets x 10 Reps
Smith Machine Upright Row
6 Sets x 10 Reps
Dumbbell Front Incline Raise
5 Sets x 10 Reps
Day 9
Traps, Rear Deltoids/Upper Back:
Est. 113 min
15 exercises
Cable Rope Row to Neck
4 Sets x 12,10,8,8 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12,10,8,8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 12,10,8,8 Reps
Dumbbell Front Incline Raise
3 Sets x 12 Reps
Smith Machine Rear Shoulder Press
4 Sets x 12,10,8,6 Reps
Smith Machine Deltoid Row
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15 Reps
Cable Shrug (Supine)
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
