Make Shoulders Great Again
Build Muscle
4 weeks / 4 days per week
A 4 day upper lower with a focus on shoulder exercises every session.
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Week 1
Day 1
Flappy Shoulder Machine
AssistanceLeg Extension
AssistanceOverhead • Triceps Extension
AssistanceBelt Squat
AssistanceWide Grip Upright Row
AssistanceRomanian Deadlift (Barbell)
AssistanceDay 2
Seated • Reverse Fly
AssistanceAlternating Biceps Curl
AssistanceIncline • Bench Press
AssistanceBent Over • Kroc Row
AssistanceLying Fly
AssistanceClose Grip • Pulldown
AssistanceRecommended undefined Exercises
Day 3
Wide Grip Upright Row
AssistancePushdown
AssistanceLying • Leg Curl
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceDay 4
Overhead • Press
AssistancePreacher Curl
AssistanceSeated • Close Grip • Row
AssistanceIncline • Bench Press
AssistanceSeated • Row
AssistanceRecommended undefined Exercises
Week 2
Day 1
Flappy Shoulder Machine
AssistanceLeg Extension
AssistanceOverhead • Triceps Extension
AssistanceBelt Squat
AssistanceWide Grip Upright Row
AssistanceRomanian Deadlift (Barbell)
AssistanceDay 2
Seated • Reverse Fly
AssistanceAlternating Biceps Curl
AssistanceIncline • Bench Press
AssistanceBent Over • Kroc Row
AssistanceLying Fly
AssistanceClose Grip • Pulldown
AssistanceRecommended undefined Exercises
Day 3
Wide Grip Upright Row
AssistancePushdown
AssistanceLying • Leg Curl
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceDay 4
Overhead • Press
AssistancePreacher Curl
AssistanceSeated • Close Grip • Row
AssistanceIncline • Bench Press
AssistanceSeated • Row
AssistanceRecommended undefined Exercises
Week 3
Day 1
Flappy Shoulder Machine
AssistanceLeg Extension
AssistanceOverhead • Triceps Extension
AssistanceBelt Squat
AssistanceWide Grip Upright Row
AssistanceRomanian Deadlift (Barbell)
AssistanceDay 2
Seated • Reverse Fly
AssistanceAlternating Biceps Curl
AssistanceIncline • Bench Press
AssistanceBent Over • Kroc Row
AssistanceLying Fly
AssistanceClose Grip • Pulldown
AssistanceRecommended undefined Exercises
Day 3
Wide Grip Upright Row
AssistancePushdown
AssistanceLying • Leg Curl
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceDay 4
Overhead • Press
AssistancePreacher Curl
AssistanceSeated • Close Grip • Row
AssistanceIncline • Bench Press
AssistanceSeated • Row
AssistanceRecommended undefined Exercises
Week 4
Day 1
Flappy Shoulder Machine
AssistanceLeg Extension
AssistanceOverhead • Triceps Extension
AssistanceBelt Squat
AssistanceWide Grip Upright Row
AssistanceRomanian Deadlift (Barbell)
AssistanceDay 2
Seated • Reverse Fly
AssistanceAlternating Biceps Curl
AssistanceIncline • Bench Press
AssistanceBent Over • Kroc Row
AssistanceLying Fly
AssistanceClose Grip • Pulldown
AssistanceRecommended undefined Exercises
Day 3
Wide Grip Upright Row
AssistancePushdown
AssistanceLying • Leg Curl
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceDay 4
Overhead • Press
AssistancePreacher Curl
AssistanceSeated • Close Grip • Row
AssistanceIncline • Bench Press
AssistanceSeated • Row
AssistanceRecommended undefined Exercises
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