Shoulder Day 23

Workout: Behind the Neck Press 2×12, 2×10 Superset: Upright Rows 3×15 DB Shrugs 3×15 Superset: Chest Supported Reverse Flyes (T) 5×10 Chest Supported Reverse Flyes (V) 5×10 Serrano Press 5×10

Shoulder Day 17

Boulder day. Workout: Behind the Neck Press 4×8 Superset: Dumbbell Upright Rows 4×12 Band Pull-a-parts 4×25 Superset: Barbell Shrugs 5×8 Dumbbell Shrugs 5×20 Face Pulls 100

Shoulder Day 16

Get it. Workout: Seated Strict Shoulder Press 4×8 Serrano Press 4×12 DB Upright Row 3×8 Superset of Chest Supported Rear Delt Flyes: 4 sets Shape of a T: 15 Shape of an Arrow: 15