(Shoulder Workout)

 

A shoulder day

1. Hex-Bar Rear-Delt Row - 5 x 10-12
2. Heavy Lateral Raise - 5 x 12-15
3. Head Supported Rear Delt Reverse Fly - 4 x 15-18
4. Arnold Press - 5 x 8-10
5. Reverse Machine Overhead Press- 4 x 15-18

Notes:
1-2 min rests between high-rep exercises. 2-3min rest between low-rep exercises. Start with a very light warm-up set before the sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 2, 3, 5 to failure

The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable that could affect total volume of work done on that muscle group just by the nature of engaging in different exercises.