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Day 5 – Shoulders

12 Week College Trainer, 5 Days/Week / Workout Plan

Cable Face Pull

Equipment: Cable Pulley

Cable Face Pull

5 Sets

12 - 16 Reps

60" Rest

Machine Reverse Fly

Equipment: Machine

Machine Reverse Fly

4 Sets

12 Reps

60" Rest

Dumbbell Lateral Raise

Dumbbell Lateral Raise

4 Sets

10-12 Reps

60" Rest

Cable Front Raise

Equipment: Cable Pulley

Cable Front Raise

4 Sets

10-12 Reps

60" Rest

Seated Dumbbell Press

Equipment: Bench, Dumbbells

Seated Dumbbell Press

4 Sets

12, 10, 8, 8 Reps

60" Rest

Upright Row

Equipment: Barbell

Upright Row

4 Sets

10-12 Reps

60" Rest

Dumbbell Shrug

Equipment: Dumbbells

Dumbbell Shrug

4 Sets

12 Reps

30" Rest

Day 4 - Back & BicepsWorkout Plan Day 6 - RESTWorkout Plan

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