OFFICIAL PLAN · FREE

ADERAP: Press Specialization — Shoulder Strength

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

Overhead Press Focus

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

Bench Press Main

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

Pressing Variations

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

Upper Body Pressing

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