Shoulders

Instructions Warmup Set: This will consist of one or two sets. Should be light enough to not exhaust the muscle but heavy enough to help engage the muscle and facilitate a proper mind muscle connection. Typically 12–15 reps. Top Set/Working: This is the actual “stimulus” that is being placed on the muscle. These should be set up in a true progressive overload fashion week to week. With the rep ranges, you will need to work within the set rep range with as much weight as possible while maintaining proper form. Rest Pause: This is more of a volume-style set. You will be given a certain number of reps to aim for, and you will reach that number in increments of 8–15 reps—taking each block of reps to failure, then resting 10 seconds before continuing until you complete the total number of prescribed reps.