6 weeks · 2 sessions/wk
Padel: power and a healthy shoulder
More powerful shots, quick lateral movement and a shoulder and elbow that last all season.
€19.99See program
Buy · €19.99Muscle
Shoulders exercises
64 exercises that target the shoulders as the main muscle and 136 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Vertical Push 19
Standing Military Press
Shoulders
Arnold Press
Shoulders
Seated Barbell Shoulder Press
Shoulders
Double Kettlebell Push Press
Shoulders
One-Arm Dumbbell Shoulder Press
Shoulders
Dumbbell Shoulder Press
Shoulders
Kettlebell Arnold Press
Shoulders
Kettlebell Thruster
Shoulders
Landmine Jammer
Shoulders
Lever Shoulder Press
Shoulders
One-Arm Kettlebell Push Press
Shoulders
Seated Barbell Military Press
Shoulders
Seated Dumbbell Shoulder Press
Shoulders
Single-Arm Landmine Jammer
Shoulders
Standing Dumbbell Shoulder Press
Shoulders
Double Kettlebell Military Press
Shoulders
Neutral-Grip Dumbbell Shoulder Press
Shoulders
Push Press
Shoulders
Half-Kneeling Single-Arm Landmine Press
Shoulders, Chest
Shoulder Raises 11
Dumbbell Lateral Raise
Shoulders
Battle Ropes
Shoulders
Seated Cable Lateral Raise
Shoulders
Cable Front Raise
Shoulders
Dumbbell Front Raise
Shoulders
Plate Front Raise
Shoulders
Band Lateral Raise
Shoulders
Supported One-Arm Lateral Raise
Shoulders
Seated Bent-Over Rear Delt Raise
Shoulders
Front-to-Lateral Raise
Shoulders
Crucifix Hold
Shoulders
Advertisement
Shoulder Rotation 7
Horizontal Pull 2
Flyes 4
Advertisement
General Strength 2
Olympic Lifts 6
Horizontal Push 2
Squat 1
Unilateral 1
Vertical Pull 2
Shrug & High Pull 1
Throw 4
Mobility 2
Also work the shoulders 136
Barbell Bench Press
Chest
Bent-Over Barbell Row
Lats, Traps & mid back
Wide-Grip Lat Pulldown
Lats
Seated Cable Row
Lats, Traps & mid back
Push-Up
Chest
Parallel Bar Dip
Triceps
Muscle-Up
Lats, Triceps
Front Plank
Abs
Hang Clean
Glutes, Traps & mid back, Quads
Medicine Ball Chest Pass
Chest, Triceps
Plyometric Push-Up
Chest, Triceps
Ab Wheel Rollout
Abs
Kettlebell Windmill
Obliques, Abs
Barbell Ab Rollout
Abs
Kettlebell Figure 8
Obliques, Abs
Landmine 180
Obliques, Abs
One-Arm Medicine Ball Slam
Abs
Pallof Press with Rotation
Obliques, Abs
Side Plank
Obliques, Abs
Spider Crawl
Abs
High Cable Wood Chop
Obliques, Abs
Low-to-High Cable Wood Chop
Obliques, Abs
Suspension Trainer Fallout
Abs
Alternating Kettlebell Floor Press
Chest
Week-by-week training programs
6-8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
8 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.996 weeks · 2 sessions/wk
Jump and shoulder strength for volleyball
Repeated jumping without beat-up knees, a more powerful spike and a shoulder ready for thousands of swings.
€19.99See program
Buy · €19.99