Superset Central Shoulders – That Flex Life

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Superset Central Shoulders

Zach Dorworth That Flex Life Shoulder Superset Central

Smells Like Gains

Exercise	Rep Range
EZ bar upright rows	8 - 10
Seated EZ bar overhead press to overhead shrug	6 - 8
Overhead lateral raise	7 - 9
Res band lateral raise	8 - 10
Res band rear delt flies	8 - 10
Standing DB front raise	6 - 8
Rest	90 seconds
Repeat set	3 times

Delts Going Right

Exercise	Rep Range
Standing overhead side cable press	10 - 12
Standing res-band lat raise	8 - 10
Plate front raise	8 - 10
Cross cable rear delt flies	10 - 12
Rest	45 seconds
Repeat set	4 times

Shoulder Articles

These 3 Exercises Make Building Big Traps 3x Easier

Article: 5 Minute Deltoid Dominator

A Tool For Big Shoulders

Exercise	Rep Range
Standing overhead DB press	10 - 12
Straight cable lat raise	8 - 10
Cross cable lat raise	8 - 10
Cable front raise	8 - 10
Bent cross cable rear delts	9 - 12
Rest	60 seconds
Repeat set	3 times

The Deltoid Regulator

Exercise	Rep Range
Seated DB lat raise	8 - 10
Seated DB front raise	6 - 8
Bent rear delt DB flies	8 - 10
Seated res band lat raise	10 - 12
Rest	70 seconds
Repeat set	3 times

Shoulder-Trap Sabotage

Exercise	Rep Range
Seated overhead DB press	10 - 12
Res. band lateral raise	12 - 15
Seated DB lateral raise	6 - 8
Seated DB front raise	6 - 8
Bent DB rear delt flies	6 - 8
Overhead DB shrug	8 - 10
Full overhead lat raise	6 - 8
Rest	120 seconds
Repeat set	3 times

Delt Nasty Pump

Exercise	Rep Range
BB clean & double press	4 - 6
Wide BB upright rows	8 - 10
Seated DB front raise	6 - 8
Seated res. band lat raise	8 - 10
Seated DB rear delt flyes	8 - 10
Rest	75 seconds
Repeat set	3 times

Slayer's Anthem

Exercise	Rep Range
Standing cable behind back wide overhead press	8 - 10
Seated DB lat raise	8 - 10
Seated band lat raise	6 - 8
Standing plate front raise	6 - 8
Bent DB rear delt flyes	10 - 12
Rest	60 seconds
Repeat set	3 times

Jay Is Back Deltoid Stack

Exercise	Rep Range
Standing wide cable shoulder press	8 - 10
BB upright rows	6 - 8
Resistance band lat raise	6 - 8
Standing DB front raise	8 - 10
Bent cross cable rear flyes	10 - 12
Rest	60 seconds
Repeat set	3 times

Freestyle Lat Game

Exercise	Rep Range
BB clean & double press	8 - 10
Lateral raise machine	8 - 10
Plate front raise	6 - 8
Band rear delt flies	10 - 12
Rest	45 seconds
Repeat set	3 times

Mr. & Mrs. Shoulder Sesh

Exercise	Rep Range
Seated cable OH press	10 - 12
Band lat raises	7 - 9
Plate front raise	6 - 8
Reverse pec dec	10 - 12
Rest	45 seconds
Repeat set	3 times

Barbell Cable Combo

Exercise	Rep Range
BB clean & double press	5 - 7
Cable lateral raise	7 - 9
Cross cable lateral raise	8 - 10
Cable front raise	8 - 10
Cross cable rear flies	10 - 12
Plate front raise	6 - 8
Rest	60 seconds
Repeat set	3 times

Young Money Deltoids

Exercise	Rep Range
DB overhead press	7 - 9
DB lateral raise	6 - 8
Band lateral raise	4 - 6
Bent lateral raise	8 - 10
Standing plate raise	6 - 8
Band rear delt flies	12 - 15
Rest	45 seconds
Repeat	3 times

EZ Delts

Exercise	Rep Range
EZ bar clean & double press	5 - 7
EZ bar upright rows	7 - 9
Standing DB front raise	8 - 10
Band rear delt flies	10 - 12
Rest	45 seconds
Repeat set	3 times

The Original

Exercise	Rep Range
DB overhead press	6 - 8
DB later raise	6 - 8
Band lateral raise	6 - 8
Bent rear delt flies	6 - 8
DB front raise	6 - 8
Band rear delt flies	8 - 10
Rest	45 seconds
Repeat set	2 times

Article: 5 Minute Deltoid Dominator