Cold Shoulder Workout

Currently, my workout routine consists of 3 run days and 3 arm lifting sessions and one rest day. I do this shoulder workout about once a week, in addition to pecs and bi/tri workouts. It's great for building strong shoulders and a toned back. Reps and sets in parentheses. (sets x reps per set). I have built my weight up to be around 10-15 lbs. depending on the exercise. When I started I was in the 5-12 lbs. range. It really just depends on your body, but I recommend writing your weights down every time so you can see your progress and how strong you're getting! 

1) Standing shoulder press (3x8) 

2) Lat pull down (3x10) 

3) Dumbbell rows while standing (12, 10, 8) 

4) Deadlift (3x10) 
Tip: Try a lighter weight starting out. This one should be taken slowly and make sure you have proper form as it could strain your back if you don't do it correctly. 

5) Sitting down shoulder press (3x8)

6) Horizontal lateral raises (3x12)

7) Shoulder shrugs (2x12) 
Tip: Try a heavier weight than normal. I normally use 10-15 lbs. for other exercises and do 20-25 lbs. for these. 

8) Wide arm pushups (as many as possible) 

Disclaimer: I am not a personal trainer. These are workouts Jake and I crafted from other workouts we've done or ideas from workout books. Use at your own risk and consult your doctor before beginning any exercise program.