Put Forth Effort

Building strong shoulders and durable arms through volume and control.

Today’s training session focused on shoulder development with additional arm work to reinforce upper-body strength. The workout emphasized pressing strength, lateral shoulder development, rear-delt stability, and high-volume arm training.

Shoulder training is critical for building upper-body structure. Strong shoulders support pressing strength, improve posture, and create balanced upper-body development.

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Cardio Preparation

Treadmill Walk — 10 minutes

Light cardio helped increase blood flow and prepare the body for upper-body training.

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Core Activation (3 Rounds)

12 Back Extensions
12 Plate Side Bends @ 45 lbs
12 Hanging Knee Raises
12 Hanging Leg Raises
12 Hanging Side-to-Side Knee Raises

Core activation helps reinforce stability and control for pressing and pulling movements.

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Shoulder Press Strength

Smith Machine Seated Shoulder Press

15 × 95 lbs
12 × 115
12 × 135
10 × 155
8 × 165

Seated Dumbbell Shoulder Press

12 × 50 lbs
12 × 60
10 × 65
9 × 70
7 × 75

Barbell Shoulder Press

17 × 65 lbs
12 × 85
12 × 95
8 × 115
6 × 135

Pressing movements were the foundation of the session, building strength and shoulder endurance.

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Lateral Shoulder Development

Dumbbell Lateral Raises

12 × 20 lbs
12 × 25
12 × 30
12 × 35
12 × 30

Seated Dumbbell Lateral Raises

15 × 15 lbs
15 × 15
25 × 15
30 × 15

Single Arm Leaning Dumbbell Lateral Raises

3 × 12 @ 15 lbs
20 × 15

These movements target the medial delts to build shoulder width.

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Front Delt Training

Alternating Dumbbell Front Raises

12 × 20 lbs
12 × 25
12 × 25
12 × 30

Dumbbell Around the Worlds

4 × 12 @ 10 lbs

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Rear Delt and Upper Back Stability

Single Arm Cable Rear Delt Pull

30 × 7.5 lbs
20 × 9
18 × 12.5
15 × 14

Cable Rope Face Pulls

25 × 32.5 lbs
25 × 37.5
25 × 42.5
25 × 47.5

Dumbbell Rear Delt Flyes (Incline Bench)

30 × 20 lbs
26 × 25
20 × 30
20 × 35
20 × 40

Rear-delt work helps maintain shoulder balance and stability.

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Additional Shoulder Work

EZ Bar Upright Rows

5 × 12 @ 50 lbs

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Arm Training

Barbell Curls

15 × 65 lbs
15 × 65
15 × 75

Seated Dumbbell Curls

20 × 20 lbs
15 × 25
12 × 30

Alternating Crossbody Dumbbell Hammer Curls

15 × 40 lbs
15 × 45
15 × 50

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Triceps Training

Single Arm Cable Triceps Pulldown

50 × 20 lbs
40 × 30
30 × 40

Overhead Cable Rope Triceps Extensions

50 × 50 lbs
40 × 60
30 × 70

Single Arm Cable Triceps Pulldown (Sideways)

3 × 20 @ 30 lbs

Cable Bar Triceps Pushdowns

15 × 100 lbs
15 × 110
15 × 120

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Training Takeaway

Strong shoulders create the foundation for upper-body strength. Consistent volume, controlled reps, and disciplined training build long-term progress.

Each workout is another opportunity to improve.

Put Forth Effort.