Shoulders are being trained on their own day and have been switched to the day before chest/biceps day. 5 exercises are used, 4 sets each, 10-15 reps/set (depending on the movement).Rest times between sets will vary throughout the year. Right now they are being kept pretty short, 30-40 seconds between sets.

The goal is to maintain as much fullness as possible in the shoulders since they can flatten out as prep goes on. Here's what yesterday looked like:

Dynamic warm-up

Dumbbell side laterals (4 sets of 12-15 reps each)

Seated dumbbell press (4 sets of 10-12 reps).

Standing arnold press (4 sets of 10-12 reps)

Standing Cable rear delt flies (4 sets of 12-15 reps)

Cable upright rows (4 sets or 12-15 reps)

Steph has advised using this higher rep scheme now to shock my body a bit.