PLAN #6

BOLD SHOULDER BUILDER

Enhanced + Basic Combo | 35–40 min

🏋️ Exercise 1 – Seated Barbell Military Press

👉 4 sets × 6–8 reps
📍 Heavy press, slow negatives
🎯 Overall delt mass + strength

🏋️ Exercise 2 – Dumbbell Lateral Raise (1½ Reps)

👉 3 sets × 10–12 reps
📍 Half up → full up = 1 rep
🎯 Extreme side-delt activation

🏋️ Exercise 3 – Upright Row (Wide Grip)

👉 3 sets × 10–12 reps
📍 Pull till upper chest, elbows wide
🎯 Side delt thickness

🏋️ Exercise 4 – Front Dumbbell Raise (Alternating)

👉 3 sets × 12 reps
📍 Control the negative
🎯 Front-delt shape

🏋️ Exercise 5 – Rear Delt Cable Fly

👉 3 sets × 15 reps
📍 Constant tension, squeeze hard
🎯 Rear-delt balance

🏋️ Exercise 6 – Dumbbell Shrugs (Pause Hold)

👉 3 sets × 15 reps
📍 2-sec hold at top
🎯 Shoulder & trap fullness

🧠 WHY THIS PLAN IS DIFFERENT

✔ 1½ reps + wide-grip rows = bold side delts
✔ Heavy press for size
✔ Rear-delt + shrug combo for 3D look

🚀 TRAINING RULE

Rest 45–60 sec only.
If pump kam lage → weight kam, control zyada.