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Bodybuilder Shoulder Day (Hypertrophy Focus) Powered by @animalpak 1. Barbell or Dumbbell Overhead Press 4 sets × 6–10 reps • Main mass builder • Keep core tight, control the negative • Rest: 2–3 min ⸻ 2. Dumbbell Lateral Raises 4 sets × 12–15 reps • Targets the medial (side) delts for width • Slight bend in elbows, lift with elbows not hands • Rest: 60–90 sec ⸻ 3. Seated Dumbbell Arnold Press 3 sets × 8–12 reps • Hits all three heads of the delts • Slow, controlled movement • Rest: 90 sec ⸻ 4.
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