This is a 2-day, intermediate shoulder strength training program. The end result of the plan is to add strength and size to your shoulders (anterior/middle/posterior deltoid). Follow the plan for 8 to 10-weeks (twice weekly) in addition to working the rest of your body on alternate days. THE GOAL: Each week look to increase the resistance by 5 percent if you can perform more than 8 repetitions on any exercise. Make sure you get plenty of sleep, and eat adequate amounts of protein with each meal. You should aim for at least 1-1.5 grams of protein per kilogram of bodyweight. Session 1: Warm-up on Elliptical and then with two shoulder moves. Includes 3 shoulder exercises, 3-4 sets each for a total of 10 sets. Session 2: Warm-up on Elliptical and two shoulder exercises. Offers 4 shoulder exercises after warm-up. Includes 4 shoulder exercises, 3 sets each for a total of 12 sets. Stay Strong Together, MICHAEL WOOD, CSCS Jefit