Road to 74kg : Day 5 3D Shoulder Day

Shoulder Workout Smith machine shoulder press ( front & back ) 4 sets 10 reps Giant set Front raise 4 sets 15 reps Upright row 4 sets 15 reps Lateral raise 4 sets 15 reps Rear delt fly 4 sets 15 reps Machine lateral raise 3 sets 20 reps Rear delt pec fly 3 sets 20 reps Rest time : 10-45 sec ( based on your current fitness ) Weight : Depends on individual strength but don’t ego lift Hope you enjoy this workout.