2013 Transformation Workout 16 Shoulders

Chest: Flat Barbell Press Or Dumbbell Press 4 Sets Of 8 Reps. Incline Barbell Or Dumbbell Press 4 Sets Of 8 Reps. Flys Machine Or Dumbbell 4 Sets Of 12 Reps. Shoulder Workout: Behind The Neck Press Smith Machine Or Dumbbell Press: 4 sets of 8 Reps. Side Dumbbell Lateral Raises: 4 sets of 8 Reps Front Dumbbell Alternate Lateral Raises: 4 sets of 8 Reps Rear Delt Flys Dumbbell or Machine: 4 sets of 8 Reps Triceps: Cable Push Downs: 3 sets 20 Reps