Flex UK - June 2017

THE WORKOUT

DAY I V :

SHOULDERS

WARMUP

With a pair of 2.25-to-4.5-kg

dumbbells, do one continuous

set of 30 lateral raises, 30

front raises, 30 rear-delt raises,

and 10 overhead presses.

DUMBBELL

LATERAL RAISE

SET REPS

1 .............................................................20–30

2 ..............................................................15–25

3 ................................................................12–15

4 ................................................................10 –12

5 ...................................................................8 –12

HAMMER STRENGTH

SHOULDER PRESS

SET REPS

1 .............................................................20–30

2 ..............................................................15–20

3 ................................................................12–15

4 ...................................................................8 –12

DUMBBELL REAR-DELT

RAISE

SET REPS

1 .............................................................20–30

2 ..............................................................15–25

3 ................................................................12–15

4 ................................................................12–15

5 ...................................................................8 –12

DUMBBELL SHRUG

SET REPS

1 .............................................................20–50

2 .............................................................20–25

3 ..............................................................15–20

4 ...............................................................8 –12*

5 ...............................................................8 –12*

*Add one dropset of an additional

20 reps.

DUMBBELL SHRUG

Shrugs should be heavy, but

again, you need to check

your ego. If you can’t hold

the top position (shown) for

two seconds per rep, the

weight is too heavy.

118 FLEX|JUNE 2017