For Your Day · Weightlifting

4. Shoulders Day

Type: Weightlifting ·  Format: Shoulders day with trainer Ryan Hughes · Sets & reps checklist

Workout Timer

Workout Overview

Use this checklist to work through every pressing and shoulder accessory set. Focus on smooth, controlled reps.

Dumbbell Shoulder Press

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Barbell Military Press

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Reverse Flyes

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps
  • Set 4 — 10 reps

Barbell Shrugs

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 12 reps
  • Set 4 — 10 reps
  • Set 5 — 10 reps

Dumbbell Shrugs

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps

Lateral Raises

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 8 reps

Front Raises

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps
  • Set 4 — 10 reps

Suggested Use

Keep shoulders packed and avoid shrugging up during presses and raises. Choose weights that let you move smoothly.

Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.

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