Carly Horrell

IFBB Figure Pro and 2016 Governor’s Cup Champion

Carly horrell

“When I go through my shoulder training I make sure I focus on each delt (anterior, lateral, and posterior), treating all three as separate workouts. This helps me create complete symmetry all the way around. The goal is to have beautifully capped shoulders to help achieve an hourglass physique.”

Triset 1

1. Seated Machine Single- arm Shoulder Press (4 X 12)

2. Plate Front Raise (4 X 15) 

3. Standing Dumbbell Side Lateral Raise (4 X 20)

Triset 2

1. Rear-delt Flye on Pec Deck (3 X 15)

2. Bentover Dumbbell Flye (3 X 12) 

3. Cable Cross Flye (3 X 15)

Superset 1

1. Incline Dumbbell Front raise (3 X 12)

2. Ez-Bar Reverse-Grip Front Raise (3 X 12–15)

Superset 2

1. Cable Upright Row (straight bar; 4 X 12–15)

2. Leaning Barbell Side Lateral Raise (4 X 10–12)

Finisher

1. Seated Reverse Shoulder Press (5 X 12, 10, 10, 8, 8)

Cydney Gillon

4-Time IFBB Figure Champion And 2-Time Figure Olympia Competitor

Cydney gillion

“I love this workout because of the amount of blood flow it creates. You’re really able to see the muscles working while tying in some cardio. Depending on how much weight you use, it’s also very effective for conditioning or gaining more lean muscle.” On supersets, don’t rest for more than 1 minute between sets.

1. Rotator Cuff Warmup (Use Very Light Weight; 3 X 20) Aids in injury prevention and starts to increase blood flow to shoulders.

2. Dumbbell Or Cable Lateral Raise (4 X 15–20)

Superset With

3. Dumbbell Shoulder Press (4 X 15–20) (Rest 2 Min.)

4.  Arnold Press (4 X 15–20)

Superset With

5. Lying Rear-delt Raise (4 X 15–20) (Rest 2 Min.)

6. Stiff-arm Battle Rope Slam (5 X 30 Sec.; Rest 30 Sec. Between Sets)

7. Shoulder Stretch

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