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8-Rep Shoulder Workout Routine

The document outlines a 7 day workout split with different body parts targeted each day: day 1 focuses on shoulders, day 2 on legs, day 3 on chest, day 5 on back, and day 6 on arms. Each day includes 5-6 exercises targeting that body part performed for 3-6 sets of 6-15 reps, with some supersets. Day 4 and 7 are designated as rest days.

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Mahha Ratwo
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© Attribution Non-Commercial (BY-NC)
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17 views7 pages

8-Rep Shoulder Workout Routine

The document outlines a 7 day workout split with different body parts targeted each day: day 1 focuses on shoulders, day 2 on legs, day 3 on chest, day 5 on back, and day 6 on arms. Each day includes 5-6 exercises targeting that body part performed for 3-6 sets of 6-15 reps, with some supersets. Day 4 and 7 are designated as rest days.

Uploaded by

Mahha Ratwo
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Day 1: Shoulders

Dumbbell Shoulder Press

6 sets of 8 reps
Superset

Barbell Upright Rows

6 sets of 8 reps

Dumbbell Shrugs

6 sets of 8 reps

Dumbbell Underhand Grip Chest Press (shown with barbell)

6 sets of 8 reps

Seated Dumbbell Front Raises

6 sets of 8 reps

Rear Delt Flyes

6 sets of 8 reps

Day 2: Legs

Squats

5 sets of 6-8 reps

Leg Press

5 sets of 8 reps

Barbell Lunges

4 sets of 8 reps

Leg Extensions

5 sets of 8 reps
Superset

Hamstring Curls

5 sets of 8-10 reps

Straight-Leg Deadlifts

5 sets of 8-10 reps

Day 3: Chest

Superset

Decline Dumbbell Press

4 sets of 8 reps

Decline Dumbbell Flyes

4 sets of 8 reps
Superset

Incline Bench Press

4 sets of 8 reps

Incline Dumbbell Flyes

4 sets of 8 reps
Superset

Machine Chest Press

4 sets of 8 reps

Pec Deck Flyes

4 sets of 8 reps

Superset

Neck Presses

3 sets of 10 reps

Parallel Dips

3 sets of 10 reps
Superset

Dumbbell Pull-Overs

3 sets to failure

Cable Crossovers

3 sets to failure

Day 4: Rest

Day 5: Back

Wide-Grip Pull-Ups

3 sets of 8 reps

Wide-Grip Pull-Downs

4 sets of 8 reps

T-Bar Rows

4 sets of 8 reps

Bent-Over Barbell Rows

4 sets of 8 reps

Machine Wide-Grip Rows

3 sets of 10 reps

One-Arm Dumbbell Rows

3 sets of 6 reps

Back Extensions

3 sets of 25 reps

Day 6: Arms

Standing Barbell Curls

6 sets of 8 reps

Seated Alternating Incline Dumbbell Curls

6 sets of 8 reps

Standing Heavy Hammer Curls

6 sets of 8 reps

Seated Dumbbell Overhead Triceps Extensions

6 sets of 8 reps

Triceps Kickbacks

4 sets of 15 reps
Superset

Straight-Bar Push-Downs

6 sets of 8-10 reps

Reverse-Grip Push-Downs

6 sets of 8-10 reps


Single-Arm Cable Extensions

3 sets of 15 reps

Day 7: Rest

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