Shoulders
Shoulders — Cap & Cut
Side and rear delt biased to create that capped-shoulder silhouette without bulk on the front.
40 minDefinition3D delts and clean lines
Warm-Up
Band shoulder dislocates
Mobility
Sets
2
Reps
15
Rest
—
Main
Seated Dumbbell Press (Light)
Sets
3
Reps
12–15
Rest
60 sec
Lateral Raise (Strict)
No swing, slight forward lean
Sets
5
Reps
12–20
Rest
45 sec
Cable Lateral Raise
Sets
3
Reps
15/side
Rest
45 sec
Rear Delt Fly (Machine)
Sets
4
Reps
15
Rest
45 sec
Finisher
Lateral Raise 21s
Bottom / top / full
Sets
2
Reps
7+7+7
Rest
60 sec