Shared Program

5 Day Split: Shoulders

Author
Reps & Sets
About
Friday: This five day split program is designed for an experience gym user wanting to focus on hypertrophy goals. By isolating a specific muscle group in each session, and using approaches such as pyramids, drop-sets and supersets, this program aims to completely exhaust each muscle group in turn, to stimulate muscle growth.

This workout program was created using Reps & Sets, the complete gym loggin app for iPhone and Apple Watch. Get Reps & Sets

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Barbell Upright Row

112 x 35kg
Rest 01:30
212 x 35kg
Rest 01:30
312 x 35kg
Rest 01:30

Superset

112 x 12kg Dumbbell Lateral Raise
212 x 12kg Dumbbell Front Raise
Rest 01:30
312 x 12kg Dumbbell Lateral Raise
412 x 12kg Dumbbell Front Raise
Rest 01:30
512 x 12kg Dumbbell Lateral Raise
612 x 12kg Dumbbell Front Raise
Rest 01:30

Dumbbell Lying Rear Lateral Raise

112 x 14kg
Rest 01:30
212 x 14kg
Rest 01:30
312 x 14kg
Rest 01:30

Barbell Shrug

112 x 80kg
Rest 01:00
212 x 80kg
Rest 01:00
312 x 80kg