Put Forth Effort

Consistency builds physiques. Volume builds durability.

Today’s workout was a high-volume shoulder, arm, and core session designed to improve:

• Shoulder cap size and rear-delt detail
• Arm density and endurance
• Core strength under fatigue
• Work capacity and joint resilience

This is not a “one-day” workout.
This is the type of session that pays off when repeated week after week.

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Cardio & Preparation

• Treadmill walk — 16 minutes
• StairMaster — 30 minutes

Purpose: elevate heart rate, increase blood flow, and prepare joints for volume pressing and isolation work.

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Core Activation (3 Rounds)

• 12 Hanging knee raises
• 12 Hanging leg raises
• 12 Ab wheel rollouts
• 12 Cable side bends @ 37.5 lbs

Core work was completed early to reinforce stability throughout the session.

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Shoulder Development (Lateral, Rear, and Front Delts)

Dumbbell Lateral Raise Pyramid

• 50 × 10 lbs
• 40 × 15 lbs
• 30 × 20 lbs
• 20 × 25 lbs
• 10 × 30 lbs

Straight Bar Front Raises

• 5 sets × 15 reps @ 30 lbs

Seated Dumbbell Rear Delt Flyes

• 15 × 15 lbs
• 15 × 20 lbs
• 15 × 25 lbs
• 15 × 30 lbs

Behind-the-Neck Rope Face Pulls

• 4 sets × 12 reps @ 37.5 lbs

Superset with:

Rope Face Pulls

• 4 sets × 12 reps @ 37.5 lbs

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Pressing & Isolation Work

Seated Behind-the-Neck Smith Machine Shoulder Press

• 12 × 65 lbs
• 3 sets × 12 reps @ 75 lbs

Single-Arm Cable Lateral Raises

• 4 sets × 12 reps @ 20 lbs

Cable Rope Face Pulls

• 4 sets × 12 reps @ 50 lbs

Single-Arm Cable Leaning Rear Delt Fly

• 4 sets × 12 reps @ 20 lbs

Single-Arm Standing Cable Rear Delt Pull

• 4 sets × 12 reps @ 20 lbs

Barbell Shoulder Press

• 4 sets × 12 reps @ 65 lbs

Dumbbell Shrugs

• 4 sets × 20 reps @ 85 lbs

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Arm Finisher (Biceps Focus)

Cable Curls

• 25 × 20 lbs
• 20 × 30 lbs
• 15 × 40 lbs
• 10 × 50 lbs

Barbell Curls

• 4 sets × 10 reps @ 65 lbs

Alternating Dumbbell Hammer Curls

• 4 sets × 10 reps @ 40 lbs

Cable Bar Curls

• 4 sets × 10 reps @ 80 lbs

Seated Dumbbell Curls

• 12 × 20 lbs
• 3 sets × 12 reps @ 25 lbs

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Final Thought

Progress is not created by intensity alone.
It is built through structured volume, consistency, and discipline.

Show up.
Execute.
Repeat.

Put Forth Effort.