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1. Machine Shoulder Press
2 sets · 8–12 reps · 120 sec rest
Set handles around ear level. Press up smoothly and keep lower back supported.
Technique & media ↗WEEK 1 · DAY 3
Shoulders + Traps
Week 1 · delts, rear delts and traps.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
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2. Dumbbell Lateral Raise
3 sets · 12–20 reps · 60 sec rest
Raise arms slightly forward of your sides. Use light weights and stop around shoulder height.
Technique & media ↗🏋️
3. Reverse Pec Deck
3 sets · 12–20 reps · 60 sec rest
Lead with elbows and keep shoulders down; avoid turning it into a shrug.
Technique & media ↗