OFFICIAL PLAN · FREE

ADERAP: Press Specialization — Shoulder Strength

4 DAYS · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

Overhead Press Focus

  1. Overhead PressShoulders
  2. Arnold PressShoulders
  3. Incline Bench PressChest
  4. Barbell CurlArms

Bench Press Main

  1. Bench PressChest
  2. Close-Grip Bench PressChest
  3. Overhead PressShoulders
  4. Skull CrusherArms

Pressing Variations

  1. Bench PressChest
  2. Incline Dumbbell PressChest
  3. Lateral RaiseShoulders
  4. Pull-UpBack

Upper Body Pressing

  1. Overhead PressShoulders
  2. Bench PressChest
  3. Dumbbell Shoulder PressShoulders
  4. Lat PulldownBack
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