Workout of the Week: Shoulders

“As an IFBB pro bikini athlete, I know the importance of a pair of stacked shoulder caps. They’re the key to any well-rounded physique and can make your shoulders appear wider, your waist smaller, and your hips narrower. Strong shoulders mean balance, symmetry, and proportion.” – IFBB bikini pro athlete Brittany Tacy.

1. Seated Lateral Raise -2 sets x15-20 reps; tempo: 3secs down, 1sec pause, explode up, 2secs squeeze; 45 secs rest between sets
2. Seated Front Raise – 2 sets x15-20 reps; tempo: 3secs down, 1sec pause, explode up, 2secs squeeze; 45 secs rest between sets
3. Smith Machine Press from Dead Stop (Small increase of weight with each set and the final set is drop set) – 5 sets x12-15 reps; tempo: 3secs up, 1sec pause, 3 secs down, 1sec pause, 60secs rest between sets
4. Reverse Shoulder Press – 3 sets reps till failure (can’t do no more!); tempo: alternating between a slow rep (3secs up and 3 secs down) and a fast rep (explosive movement), 60secs rest between sets
5. Superset:
   1. Seated Lateral Raise – 3 sets x20-25 reps; tempo: 2secs down, 1sec pause, explode up, 1sec pause; 30 secs rest between exercises
   2. Seated Front Raise –  sets x20-25 reps; tempo: 2secs down, 1sec pause, explode up, 1sec pause; 60secs rest between sets