1d • 🏋️ Workouts
💪🦾 SHOULDERS DAY
DAY 4 OF THE 5-DAY SPLIT
Yesterday was legs. Today: SHOULDERS.
Big shoulders fill out a frame. They make everything else look better and they keep your posture strong through long sits on the flight deck. Do not turn this into a light day. Press heavy, then chase the pump.
Today's lesson is simple. Press first.
Overhead strength is the engine of the shoulder session.
Put the heavy pressing up front while you are fresh.
Everything after that is detail work.
The press builds the frame. The raises build the look.
Earn the press, then chase the pump.
📈 TODAY'S BENCHMARK:
STANDING OVERHEAD PRESS — 4 × 6–8
TODAY'S BENCHMARK.
Feet braced. Glutes squeezed. Ribs down.
Press the bar or dumbbells straight up. Head through at the top.
No leg drive. No leaning back.
REST 2–3 MINUTES.
TARGET: RPE 8–9.
Track:
WEIGHT
REPS
RPE
Once you own:
8 / 8 / 8 / 8
with strict form on every rep:
ADD 5 LBS.
🏢 COMMERCIAL GYM
1. SEATED DUMBBELL SHOULDER PRESS — 3 × 8–10
Bench upright. Back flat.
Drive straight up. Control the way down.
REST 2 MINUTES.
2. LATERAL RAISE — 4 × 12–15
Slight bend in the elbow. Lift to shoulder height.
No swinging. Strict reps only.
REST 90 SECONDS.
3. REAR DELT FLY — 3 × 12–15
Chest on the bench or bent over.
Squeeze the shoulder blades at the top.
REST 90 SECONDS.
4. FACE PULL — 3 × 12–15
Cable at eye height. Rope attachment.
Pull to the forehead. Elbows high.
REST 90 SECONDS.
5. BARBELL SHRUG — 4 × 10–12
Straps if your grip is the limiter.
Squeeze the traps at the top.
REST 2 MINUTES.
6. DUMBBELL FRONT RAISE — 3 × 12–15
One arm at a time. Controlled.
Raise to eye level. Lower slow.
REST 60 SECONDS.
🏨 HOTEL GYM VERSION
1. STANDING DUMBBELL SHOULDER PRESS — 4 × 8–10
Feet braced. Core tight.
Press straight up. No leg drive.
2. DUMBBELL LATERAL RAISE — 4 × 12–15
Strict reps. Slight elbow bend.
If the dumbbells are too heavy, go lighter and slower.
3. DUMBBELL REAR DELT FLY — 3 × 12–15
Bent over. Chest supported on the bench if you can.
Squeeze at the top.
4. DUMBBELL UPRIGHT ROW — 3 × 10–12
Close grip. Pull to the chest.
Elbows above the hands.
5. DUMBBELL SHRUG — 4 × 12–15
Heavy dumbbells. Stand tall.
Squeeze the traps hard at the top.
6. PIKE PUSH-UP — 3 × AMRAP
Feet on the floor or the bench.
Hips high. Push through the shoulders.
Slow on the way down.
🎯 TODAY'S FOCUS
💪 PRESS HEAVY FIRST — The overhead press goes up front while you are fresh. This is the lift that builds the frame.
🔥 LATERALS FOR WIDTH — Strict reps. No swinging. The burn on the side delts is the point.
📈 REAR DELTS MATTER — Posture on the flight deck starts behind you. Do not skip them.
✈️ ADAPT THE EQUIPMENT — NOT THE GOAL
Commercial gym? Cable face pulls. Hotel gym? Upright rows. Different tools. Same shoulders.
🚫 NO SWINGING REPS
🚫 NO SKIPPING REAR DELTS
Defined sets. Defined rep ranges. Trackable progression.
PRESS STRONG. STAND TALL. BUILD THE BOULDERS. 💪
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💪🦾 SHOULDERS DAY
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