Shoulders Program

Back Press

3 sets of 12-10-8 reps

Sit on a bench with your back straight. Grasp a barbell with an overhand grip and res the barbell across your shoulders behind your neck

Front raises

3 sets of 12-10-8 reps

Stand with your feet slightly apart. hold the dumbbells with your palms down, resting the dumbbells on your thighs or slightly to your sides

Bent-over Lateral raises

3 sets of 12-10-8 reps

Stand with your feet spread apart and your knees slightly bent. bend forward at the waist and keep your back straight. hold the dumbbells with your elbows slightly bent