Strength Training

Shoulders plan

Overhead strength and shoulder stability development.

Warmup

  • Band pull-aparts x20
  • PVC pass-throughs x15
  • Wall slides x12
  • Empty bar overhead press x10

Workout flow

  1. Shoulder activation
  2. Heavy overhead press
  3. Accessory work
  4. Rotator cuff stability

Estimated duration: 60 minutes

Cooldown / Stretching

  • Sleeper stretch 2 x 30s
  • Cross-body shoulder stretch 2 x 30s
  • Band pull-aparts x20

Exercises

Overhead Press (Strict)

shoulders, triceps, core • Barbell

Overhead Press (Strict) image

Steps:

  • Bar at collarbone
  • Press straight up
  • Lock out overhead
  • Lower with control
Beginner 4 x 8
Intermediate 5 x 5
Advanced 5 x 3
Pro 6 x 2

Notes: No leg drive. Keep core tight.

Push Press

shoulders, legs, core • Barbell

Push Press image

Steps:

  • Slight dip with knees
  • Explosive drive up
  • Press to lockout
  • Control descent
Beginner 3 x 6
Intermediate 4 x 5
Advanced 5 x 3
Pro 5 x 2

Notes: Use leg drive efficiently.