Exercise plans / Upper body
Shoulders
Press for strength. Raise from the side and the rear for width and healthy joints.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Seated dumbbell pressBack against the pad, press up and slightly in. | 3 | 10 | 90 s | 2-0-1 |
| Lateral raiseLead with the elbows and stop at shoulder height. | 3 | 12–15 | 60 s | 2-1-1 |
| Face pullRope to forehead, thumbs pointing back at the end. | 3 | 15 | 60 s | 2-1-1 |
| Front raiseOptional. Most pressing already trains the front delts. | 2 | 12 | 60 s | 2-0-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Standing overhead pressSqueeze your glutes. Move your head through once the bar passes your forehead. | 5 | 5 | 3 min | 2-0-1 |
| Arnold pressRotate the palms from facing you to facing forward on the way up. | 3 | 8–10 | 2 min | 2-0-1 |
| Cable lateral raiseCable behind your body for constant tension at the bottom. | 4 | 12–15 | 60 s | 2-1-1 |
| Reverse pec deckArms almost straight. Think about pushing the handles apart. | 3 | 15 | 60 s | 2-1-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.