Workout Plans
  • Goal: Burn Fat, Get Lean, Build Muscle
  • Skill level: Intermediate
  • Duration: 4 weeks
  • Days per week: 4
Man Doing High Cable Curl in the Gym thumbnail
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 18 : Shoulders & Traps

Exercises 6
Equipment Yes

Exercise 1A

Seated Dumbbell Shoulder Press You'll need: Bench, Dumbbells How to
Seated Dumbbell Shoulder Press thumbnail
3 sets
4 reps
-- rest

Exercise 1B

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
3 sets
12 reps
-- rest

Exercise 1C

Reverse Pec Deck How to
Reverse Pec Deck thumbnail
3 sets
20 reps
2 min rest

Exercise 2A

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
2 sets
4 reps
-- rest

Exercise 2B

Incline Dumbbell Shrug You'll need: Bench, Dumbbells How to
Incline Dumbbell Shrug thumbnail
2 sets
12 reps
-- rest

Exercise 2C

Behind-the-Back Smith Machine Shrug You'll need: Smith Machine How to
Behind-the-Back Smith Machine Shrug thumbnail
2 sets
20 reps
2 min rest
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