FM 102 SHOULDERS and TRAPS

1

Smith Machine Overhead Shoulder Press

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

25 Reps

15 Reps

10 Reps

6 Reps

Rep information

This is the big set of the day. Increase weight every set and LOG so you have something to beat next time.

3

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Rep information

Use light weight try not to rock back to help move the weight. Go 1 arm at a time, not 2 arms like instructions. Also don't need to raise dumbbell too far past your eye line as we don't want to rest at top of rep.

5

Seated Side Lateral Raise

Warm up sets =

1 Warm up set

Working sets = 

5 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

25 Reps

7

Dumbbell Shrug

Warm up sets =

1 Warm up set

Working sets = 

5 Working sets

10 Reps

10 Reps

25 Reps

25 Reps

25 Reps

Rep information

Follow instructions below.

2

Upright Barbell Row

Warm up sets =

1 Warm up set

Working sets = 

5 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

4

Seated Side Lateral Raise

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

6

Reverse Machine Flyes

Warm up sets =

1 Warm up set

Working sets = 

5 Working sets

Rep information

Change height of seat every set.

25 Reps

25 Reps

25 Reps

25 Reps

25 Reps

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