LUNSFORD’S
SHOULDER WORKOUT
EXERCISE
SETS REPS
Dumbbell Lateral Raise 4* 20–30, 15–20, 10–15, 10–15
Seated Dumbbell Shoulder Press 4* 15, 15, 10–12, 10–12
Cable Upright Row 3* 15, 10–12, 10–12
Dumbbell Front Raise
superset with
Face-pull 3 15
3 15
*Lunsford increases the weight on each set (pyramid). The numbers
listed in the “Reps” column for the first three exercises are typical of how
his rep counts decrease as the weight gets heavier.
LUNSFORD’S
TRAINING
SPLIT
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
CARDIO CUE:
DUMBBELL
LATERAL RAISE
ACTION Stand holding a
pair of light dumbbells at
your sides (palms facing
in) with your elbows
and knees slightly bent.
Maintaining only a slight
bend in your elbows,
raise the dumbbells up
and out to the sides by
contracting your deltoids.
When your arms reach
parallel with the floor,
pause for a count,
then slowly lower the
dumbbells back to
the start position.
LUNSFORD’S TIP
“As you lift the dumbbells
up, lead with your elbows.
And at the top, stop when
your arms are parallel
with the floor. If you go
higher than that, you start
using the traps. If you’re
trying to incorporate your
traps, that’s fine. But for
me, I’m trying to work
straight delts with this
exercise.”
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