10 Weeks Until Summer: Week 3 Workout


Summer means sleeveless shirt season. Don’t be afraid to show of a set of strong, sculpted shoulders this summer with the help of this weeks workout.

This weeks workout focusses on hitting your shoulders from all angles. The muscles of the shoulder respond better to higher reps, and higher volume.

One thing to remember is if you have shoulder pain, overhead pressing might not be best for you. Listen to your body, don’t do something that causes pain.

If you want to get the most out of this workout, do it as a stand alone session, twice per week, with at least 48 hours between sessions for recovery purposes. Focus on constant tension on the shoulders, rather than lifting as heavy and rushed as possible.

Week 3 Workout – Shoulder Sculptor 

*All exercises should have 1-2 warm up sets at a lighter weight before hitting your working sets*

**A and B exercises are super sets, or paired. Do A, then B, then rest**

  • 1) Neutral Grip Shoulder Press –  3 sets of 8-12 reps (45 seconds rest between)
  • 2A) Seated Lateral Dumbbell Raise – 4 sets of 12-15 reps
  • 2B) Prone Rear Delt Bench Fly – 4 sets of 12-15 reps (45 seconds rest between)
  • 3) Front Plate Raise – 2 sets of 20 reps

That’s it! Hit this workout before a cardio session, or as a quick standalone workout.


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Stay healthy my friends,

Published by Mike Gorski

Registered Dietitian and Fitness Coach OWNER OF MG FIT LIFE LLC