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Day 12: Shoulders & Traps

Guru Mann’s – 12 Week Mass-Up / Workout Plan

Barbell Shoulder Press

Equipment: Barbells

Barbell Shoulder Press

3 Sets

6-8 Reps

2-3 min Rest

Side Lateral Raise

Equipment: Dumbbells

Side Lateral Raise

3 Sets

6-8 Reps

2-3 min Rest

Front Two-Dumbbell Raise

Equipment: Dumbbells

Front Two-Dumbbell Raise

3 Sets

6-8 Reps

2-3 min Rest

Seated Bent-Over Rear Delt Raise

Equipment: Dumbbells

Seated Bent-Over Rear Delt Raise

3 Sets

6-8 Reps

2-3 min Rest

Barbell Shrug

Equipment: Barbells

Barbell Shrug

3 Sets

6-8 Reps

2-3 min Rest

Workouts Tips

5 minutes Warm-up before training.
3-4 Sets per exercise.
6-8 reps per set.
2-3 Minutes Rest after each set.
No Super Set.
Drink 750ml Water through the Workout

Day 11: Back & BicepsWorkout Plan Day 13: Cardio & ABSWorkout Plan

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