# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CR_47iKq0Fj
- **Gondola URL:** https://gondola.cc/posts/76905676-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/095311e1a7.jpg
- **Posted:** 2021-07-31T16:28:47.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

👈Swipe for Accessory lifts👈
Tag A Friend That Wants Big Shoulders!
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🏖 𝐒𝐮𝐦𝐦𝐞𝐫 𝐒𝐚𝐥𝐞 𝐄𝐧𝐝𝐬 𝐒𝐨𝐨𝐧!! 🏖 
☀️ 𝐀𝐥𝐥 $𝟑𝟎 𝐏𝐫𝐨𝐠𝐫𝐚𝐦𝐬 𝐉𝐮𝐬𝐭 $𝟓! ☀️
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𝐂𝐥𝐢𝐜𝐤 𝐓𝐡𝐞 𝐋𝐢𝐧𝐤 𝐢𝐧 𝐁𝐢𝐨🔗
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𝐔𝐬𝐞 𝐂𝐨𝐝𝐞 "𝐒𝐔𝐌𝐌𝐄𝐑𝐒𝐀𝐋𝐄" 𝐀𝐭 𝐂𝐡𝐞𝐜𝐤𝐨𝐮𝐭!🛒
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𝐒𝐚𝐥𝐞 𝐄𝐧𝐝𝐬 𝐌𝐢𝐝𝐧𝐢𝐠𝐡𝐭 𝐀𝐮𝐠𝐮𝐬𝐭 𝟏𝐬𝐭
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🔸When it comes to sculpting your shoulders, 75% of your focus will be with the primary lifts: overhead press, push press, and dumbbell shoulder press. While the other 25% of your focus will be with accessory lifts, targeting the individual heads of the deltoid (shoulder muscle). These include: face pulls, front raises, lateral raises, reverse flys. ⁣⁣
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🔸 When it comes to your primary lifts, you need to focus on getting stronger. This means you must be progressing weekly, whether that be increasing weight, adding another set, or adding a few more reps. I recommend mainly sticking to a lower rep range here, focusing on building strength.⁣⁣

🔸 In regards to your accessory lifts, I recommend working up to higher rep ranges (15+), really dialing in your form. The purpose of these accessory lifts is to target a specific muscle head. For instance, with lateral raises, the goal is to target the lateral deltoid head. There are three deltoid heads: front, lateral, and rear. Devote most of your time working the lateral and rear delt, as the front deltoid receives much more workload through various exercises (chest press, pushups, shoulder press).⁣⁣
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by thegainzcenter

#musclebuilding #buildmuscle #shouldermobility #shoulderworkout #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #hamstrings #yoga #fitness #mobilitywod #flexiblity #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy

## Stats

- **Views:** 0
- **Likes:** 4,185
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- **Comments:** 29

## Credits

These are the roles credited on Gondola. Credits may be incomplete.
A brand, account owner, or featured person is not necessarily the creator.

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

physicaltherapy, chestworkouts, musclebuilding, hypertrophy, pullday, chestworkout, shoulderworkout, hamstrings, flexiblity, buildmuscle, glutes, yogi, squats, mobilitywod, bodybuilding, deadlift, shouldermobility, pushday, squat, yoga, pushpulllegs, fitness

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