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Lauren Findley 4 Week Shoulder Program

The document provides a 4 week shoulder workout program with details on exercises, sets, reps and rest periods for each day. It includes 2 workouts per week focusing on shoulder exercises like presses, raises and flyes. The workouts progress over the 4 weeks by increasing weight and decreasing reps as strength is built.

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Kimon Fioretos
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488 views

Lauren Findley 4 Week Shoulder Program

The document provides a 4 week shoulder workout program with details on exercises, sets, reps and rest periods for each day. It includes 2 workouts per week focusing on shoulder exercises like presses, raises and flyes. The workouts progress over the 4 weeks by increasing weight and decreasing reps as strength is built.

Uploaded by

Kimon Fioretos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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LAUREN FINDLEY

@LAURENLF

4 week shoulder workout


WEEK 1 • WORKOUT 1
MOVEMENT SETS REPS REST

SEATED DB PRESS 4 15, 12, 10, 8-10 increasing weight 2-3 min.

5 > switch arms, 4 > switch arms, 3 > switch,


DB STATIC HOLD
3 2 > switch, 1 each side with other arm straight 2-3 min.
FRONT RAISE
out holding DB

DB LATERAL RAISE
12-15 • no rest until both exercises are
SS BARBELL 4 2 min.
completed for 1 set
UPRIGHT ROW

CABLE ROPE RACE


10-12 • no rest until both exercises are
PULLS SS REAR 4 1-2 min.
completed for 1 set
DELT PEC DEC

SINGLE ARM CABLE 4 15-20 per side *burnout* 45 sec.


LATERAL RAISE

WEEK 1 • WORKOUT 2
MOVEMENT SETS REPS REST

STANDING OH PRESS 4 10-12 2 min.


WITH BARBELL

SEATED STATIC 5 > switch arms, 4 > switch arms, 3 > switch,
HOLD DB PRESS 3 2 > switch, 1 each side with other arm straight 3 min.
up holding DB • palms facing in towards ears

SEATED LATERAL RAISE


SS SINGLE ARM 10-15 • no rest until both exercises are
4 2 min.
DB FRONT RAISE completed for 1 set

CABLE LATERAL 10-12 reps, drop weight, repeat, drop


3 2-3 min.
RAISE DROP SET x3 weight, repeat

BARBELL FRONT RAISE


4 12-15 2 min.
TO UPRIGHT ROW

REAR DELT PEC 12-15 no rest until both exercises are


DEC S BENT 4 completed for 1 set
1 min.
OVER DB FLY
WEEK 2 • WORKOUT 1
MOVEMENT SETS REPS REST
SINGLE ARM CABLE 4 12-15 • no rest until both exercises are 2 min.
FRONT RAISE SS completed for 1 set
SINGLE ARM
LATERAL RAISE

STATIC RAISE 3 8 per arm, holding other arm straight out to 3 min.
LATERAL RAISE the side while holding DB, straight into 8-10
reps with both

CABLE ROPE 4 12-15 • focus on slow negative 1-2 min.


FACE PULLS

SEATED BENT OVER 4 10-12 1-2 min.


DB FLY
CABLE ROPE 4 10-12 2 min.
FRONT RAISES
THROUGH LEGS

SEATED DB PRESS 3 15-20 • lighter weight, failure 45 sec.


4 week shoulder workout

WEEK 2 • WORKOUT 2
MOVEMENT SETS REPS REST
STANDING OH PRESS 4 8-12 1-2 min.

SINGLE ARM CABLE 4 15 1-2 min.


FRONT RAISE
SINGLE ARM
LEANING DB 4 12-15 per arm 2 min.
LATERAL RAISE

STATIC HOLD REAR 5 > switch arms, 4 > switch arms, 3 > switch,
DELT PEC DEC 4 2-3 min.
2 > switch, 1 each side with other arm
straight out
BENT OVER SINGLE
ARM REAR DELT 4 10-12 1-2 min.
CABLE FLY

LATERAL RAISE INTO 3 1 lateral, 1 front, repeat x20 *finisher* 1 min.


FRONT RAISE

WEEK 3 • WORKOUT 1
MOVEMENT SETS REPS REST
SEATED LATERAL 4 10-12 1-2 min.
RAISE

SEATED STATIC 4 5 > switch arms, 4 > switch arms, 3 > switch, 2-3 min.
HOLD DB PRESS 2 > switch, 1 each side with other arm straight
up holding DB • palms facing in toward ears
BENT OVER REAR 4 12-15 2 min.
DELT FLYE ON CABLE

SINGLE ARM LATERAL 3 12-15 per arm 1-2 min.


RAISE WITH EZ BAR SS
BARBELL FRONT RAISE
CABLE ROPE 4 12-15, drop set last set to failure 1-2 min.
FACE PULLS

WEEK 3 • WORKOUT 2
MOVEMENT SETS REPS REST

STANDING DB PRESS 4 8-10 1-2 min.

STATIC HOLD 5 > switch arms, 4 > switch arms, 3 > switch,
FRONT RAISE 3 2 min.
2 > switch, 1 each side with other arm
straight out
STANDING DB 5 12-15 2 min.
LATERAL RAISE

FRONT RAISE WITH


4 12-15 1-2 min.
ROPE • BETWEEN LEGS

REAR DELT PEC DEC 3 12-15 • no rest until both exercises are
SS BENT OVER DB completed for 1 set
FLYE
4 week shoulder workout

WEEK 4 • WORKOUT 1
MOVEMENT SETS REPS REST
SEATED 4 10-12 2-3 min.

ALTERNATING DB
SHOULDER PRESS
PALMS FACING IN
SEATED LATERAL
4 12-15 2 min.
RAISES
STANDING DB FRONT 3 2 min.
RAISE • PALMS 10-12 per arm
FACING UP
DB FLYE ON INCLINE
BENCH • CHEST 4 10-12 • pinkies facing out, squeeze rear delts 2 min.
AGAINST BENCH

CABLE ROPE 4 12-15 • drop set last 2 min.


FACE PULLS
WEEK 4 • WORKOUT 2
MOVEMENT SETS REPS REST
STANDING OH PRESS 4 8-12 2 min.

LEANING SINGLE 4 2 min.


ARM LATERAL RAISE 12-15 per arm
ON CABLE
BARBELL FRONT
RAISE TO 3 1 front raise, 1 row, repeat x20 total 1-2 min.
UPRIGHT ROW
REAR DELT PEC DEC 4 2 min.
SS BENT OVER 10-12
CB FLYE
15 • lighter weight, last set to failure, then
SEATED DB PRESS 4 5-8 partial reps 2 min.

tips

If you complete one of the workouts & take a selfie,


video, picture, etc. make sure you hashtag #LFdeltguide
so that I can like/comment & cheer you on!

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