Day 314 - Body Beast Bulk: Shoulders "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Shoulders throughout the "Bulk" phase of Body Beast. My shoulders have always been a body part that I have had trouble gaining strength with. The shoulders get a lot of work during Bulk: Chest, so this routine is a bit more focused on fly-type moves, but works great to pump up the shoulders!

Bulk: Shoulders

Lateral Raise

Day 26
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs

Day 62
15 reps - 2x12lbs
12 reps - 2x15lbs
8 reps - 2x20lbs

Arnold Press

Day 26
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs (6 reps), 2x30lbs (2 reps)
8 reps - 2x30lbs (4 reps), 2x25lbs (4 reps)


Day 62
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs
8 reps - 2x35lbs (4 reps), 2x30lbs (4 reps)

Upright Row (I use dumbbells)

Day 26
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x30lbs
12 reps - 2x25lbs
15 reps - 2x20lbs

Day 62
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs
8 reps - 2x35lbs
12 reps - 2x30lbs
15 reps - 2x25lbs
 
Alternating Front Raise

Day 26
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs

Day 62
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs

Plate Twist-Twist (I use a dumbbell)

Day 26
10 reps - 15lbs
10 reps - 20lbs
10 reps - 20lbs

Day 62
10 reps - 30lbs
10 reps - 30lbs
10 reps - 30lbs

Reverse Fly

Day 26
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs
8 reps - 2x15lbs
12 reps - 2x10lbs
15 reps - 2x8lbs

Day 62
15 reps - 2x12lbs
12 reps - 2x15lbs
8 reps - 2x20lbs
8 reps - 2x15lbs
12 reps - 2x12lbs
15 reps - 2x10lbs

Superman Stretch

Day 26
10 reps
10 reps

Day 62
10 reps
10 reps

Plank Twist-Twist

Day 26
30 secs - 35 reps
30 secs - 40 reps

Day 62
30 secs - 40 reps
30 secs - 40 reps

I found this routine to be the hardest to increase resistance by any significant means. There are so many 'fly' exercises in this routine that requires careful consideration into weight selection, as going too heavy can injure the shoulder very easily. I am glad to have increased strength on my Arnold Press!

Quote of the day:
"The secret of happiness, you see, is not found in seeking more, but in developing the capacity to enjoy less."
-Socrates


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