PLAN #2

BASIC SHOULDER MASS BUILDER

6 Exercises | 30–35 min

🏋️ Exercise 1 – Machine Shoulder Press

👉 4 sets × 10–12 reps
📍 Stable seat, full press, controlled down

🏋️ Exercise 2 – Cable Side Lateral Raise

👉 3 sets × 12–15 reps
📍 One arm at a time, constant tension

🏋️ Exercise 3 – Plate Front Raise

👉 3 sets × 12–15 reps
📍 Hold plate with both hands, slow lift

🏋️ Exercise 4 – Reverse Pec Deck (Rear Delt)

👉 3 sets × 12–15 reps
📍 Elbows slightly bent, squeeze back

🏋️ Exercise 5 – Upright Row (EZ / Barbell)

👉 3 sets × 10–12 reps
📍 Pull till chest, elbows wide

🏋️ Exercise 6 – Farmer Walk

👉 2–3 rounds × 30–40 sec
📍 Heavy dumbbells, tall posture

🧠 WHY THIS PLAN WORKS

Machines + cables + carries = new tension pattern
Builds shoulder thickness & strength.

🚀 TRAINING TIP

Rest 60 sec.
Focus on slow negatives for growth.