Trying round out my shoulders and create prettier caps is a goal of mine. My shoulders tend to respond faster than the rest of my body, so I only train them once a week. Because I have been dealing with tendonitis in my right elbow/forearm/tricep area, I don’t grip the handle when doing one arm cable lateral raises – I place the handle over my wrist instead. To keep it balanced, I do the same with the left side. If the tendonitis is really bothering me, I switch to the lateral raise machine and work both shoulders simultaneously (skipping the one arm cable raises). I rest about 45 seconds between sets.
- Standing Military Press 5 sets x 20,15,12,10,8 reps
- Seated One-Arm Neutral Shoulder Press 4 sets x 15,15,12,10 reps
- Cable Front Raise w/Rope Attachment 4 sets x 15 reps
- Barbell Upright Row 4 sets x 15 reps
- One-Arm Cable Lateral Raise 4 sets x 15 reps
- Reverse Pec Dec 4 sets x 15, 15, 12, 12 reps
