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- Here is a shoulder workout chart for men12:
- Machine Shoulder Press: 3 sets of 10 reps
- Dumbbell Reverse Fly: 3 sets of 8-10 reps
- Military Press: 4 sets of 10 reps
- Dumbbell Lateral Raise: 2 sets of 10 reps
- Dumbbell Shrugs*: 2 sets of 10 reps
- Upright Row*: 2 sets of 10 reps
- Push press: 4 sets of 10 reps
- Upright row: 4 sets of 10 reps
- Seated dumbbell overhead press: 4 sets of 12 reps
- Prone reverse dumbbell flye: 4 sets of 12 reps
- Standing dumbbell lateral raise: 4 sets of 15 reps
- Cable face pull: 4 sets of 15 reps
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Exercise Sets Reps Shoulders Machine Shoulder Press 3 10 Dumbbell Reverse Fly 3 8 - 10 Military Press 4 10 Dumbbell Lateral Raise 2 10 Dumbbell Shrugs* 2 10 Upright Row* 2 10cdn.muscleandstrength.com/sites/default/files/work…Supersets Shoulder Workout
- 1 Push press (Sets 4 Reps 10)
- 2 Upright row (Sets 4 Reps 10)
- 3A Seated dumbbell overhead press (Sets 4 Reps 12)
- 3B Prone reverse dumbbell flye (Sets 4 Reps 12)
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