Intermediate Shoulder-Focused Push Session
A high-volume push session prioritizing deltoid hypertrophy and shoulder stability while maintaining chest and tricep conditioning with moderate weights.
Warmup
(2)Dynamic Arm Circles
Stand tall and perform large circles with your arms, moving from the shoulders. Do 30 seconds forward and 30 seconds backward.
Shoulder Taps
Start in a high plank position. Keeping your hips as still as possible, lift one hand to tap the opposite shoulder, then switch.
Main Workout
(6)Seated Dumbbell Shoulder Press
Sit on a bench with back support. Press dumbbells from shoulder height until arms are fully extended overhead.
Barbell Bench Press (Moderate Load)
Lying on a flat bench, lower the barbell to your mid-chest and press back up. Focus on controlled tempo and perfect form rather than heavy weight.
Dumbbell Lateral Raise
Stand with dumbbells at your sides. Raise arms out to the sides with a slight bend in the elbow until they reach shoulder height.
Cable Face Pulls
Using a rope attachment at upper-chest height, pull the handles towards your forehead, flaring your elbows out to target the rear delts.
Dumbbell Arnold Press
Start with dumbbells in front of your shoulders, palms facing you. Rotate palms outward as you press the weights overhead.
Triceps Rope Pushdown
Using a cable machine, push the rope down until arms are locked out, then slowly return to the starting position.
Cooldown
(3)Cross-Body Shoulder Stretch
Pull one arm across your chest and hold with the other arm to stretch the lateral deltoid.
Overhead Triceps Stretch
Reach one hand behind your head, touching the upper back, and use the other hand to gently push the elbow down.
Wall-Assisted Chest Stretch
Place your forearm against a wall or doorframe and gently lean forward to stretch the pectoral muscles.