If your goal is to bulk up and create that broad, top-heavy look that we all love, then you need to be training your shoulders on a regular basis. This sure-fire shoulder workout also recruits some of the upper pectoral muscles and triceps, creating a strong and sexy shape in no time.

Warm up

Treadmill (Jogging)

Time Resistance Incline
8m 12 8

Workout

1. Pec Deck Fly

Set Weight Reps Rest
1 1 kg 15 1m
2 1 kg 15 1m
3 1 kg 15 1m

2. Standing Overhead Press

Set Weight Reps Rest
1 1 kg 15 2m
2 1 kg 12 2m
3 1 kg 12 2m
4 1 kg 12 2m
5 1 kg 12 2m

3. Incline Bench Press

Set Weight Reps Rest
1 1 kg 15 1m 30s
2 1 kg 12 1m 30s
3 1 kg 12 1m 30s
4 1 kg 12 1m 30s

4. Arnold Dumbbell Press

Set Weight Reps Rest
1 1 kg 12 1m
2 1 kg 12 1m
3 1 kg 12 1m

5. Incline Flyes With A Twist

Set Weight Reps Rest
1 1 kg 12 1m
2 1 kg 12 1m
3 1 kg 12 1m

6. Cable Front Raises

Set Weight Reps Rest
1 1 kg 12 1m
2 1 kg 12 1m
3 1 kg 12 1m

7. Tricep Pushdown (Rope Attachment)

Set Weight Reps Rest
1 1 kg 10 1m
2 1 kg 10 1m
3 1 kg 10 1m
4 1 kg 10 1m

8. Tricep Dips

Set Weight Reps Rest
1 1 kg 15 1m
2 1 kg 10 1m
3 1 kg 10 1m
4 1 kg 10 1m

Download the full program NOW!

Our 4-week beach body program includes this workout and many others (5 per week – no one said it would be easy) to help you get confident and beach body ready.

Track your progress, watch instructional videos, and even post progress pics to the gay fitness community! Click on the link below!