Weeks

1-wk

2-wk

Functional training

Shoulder pulling

Latpull down high degree

Dumbbell broad

Bench press

Shoulder extension with bar

Shoulder triceps brachii machine

Intensity session

85%

90%

85%

95%

95%

90-95%

Repetition

12 rep

10 rep

12 rep

12 rep

8 rep

12 rep

Set

5 set

5 set

3 set

5 set

3 set

2 set

Total repetition

34

32

Weeks

3-wk

4-wk

Functional training

Prone triceps shoulder extension lunge

Latpull down low degree

Cable row crossover

Fly pulling machine

Ultimate cable shoulder workout

Cable row pulling

Intensity session

95%

85%

95%

90-95%

90%

95%

Repetition

15 rep

10 rep

8 rep

5 rep

5 rep

10 rep

Set

1 set

3 set

5 set

3 set

3 set

5 set

Total repetition

33

20