# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CPTiiO4HV3Q
- **Gondola URL:** https://gondola.cc/posts/76905902-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/6182c0d983.jpg
- **Posted:** 2021-05-25T18:03:43.000+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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𝗢𝘂𝗿 $𝟱 𝗦𝗽𝗲𝗰𝗶𝗮𝗹 𝗦𝘂𝗺𝗺𝗲𝗿 𝗦𝗮𝗹𝗲 𝗜𝘀 𝗡𝗼𝘄 𝗢𝗻!☀️ 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼🔗
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𝗨𝘀𝗲 𝗖𝗼𝗱𝗲: "𝗦𝗨𝗠𝗠𝗘𝗥𝗦𝗛𝗥𝗘𝗗" 𝘁𝗼 𝗴𝗲𝘁 𝗮𝗻𝘆 𝗼𝗳 𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 𝗼𝗿 𝗴𝘂𝗶𝗱𝗲𝘀 𝗳𝗼𝗿 𝗷𝘂𝘀𝘁 $𝟱 (𝘂𝘀𝘂𝗮𝗹𝗹𝘆 𝘂𝗽 𝘁𝗼 $𝟯𝟬)
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𝗪𝗲'𝘃𝗲 𝗴𝗼𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗴𝘂𝗶𝗱𝗲𝘀 𝗮𝗻𝗱 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 𝗳𝗼𝗿 𝗮𝗹𝗹 𝗴𝗼𝗮𝗹𝘀, 𝗰𝗿𝗲𝗮𝘁𝗲𝗱 𝗯𝘆 𝗼𝘂𝗿 𝗶𝗻𝗱𝘂𝘀𝘁𝗿𝘆 𝗹𝗲𝗮𝗱𝗶𝗻𝗴 𝘁𝗲𝗮𝗺 𝗮𝘀 𝘄𝗲𝗹𝗹 𝗮𝘀 𝗼𝘂𝗿 𝗴𝗿𝗮𝗽𝗵𝗶𝗰 𝗱𝗲𝘀𝗶𝗴𝗻𝗲𝗿 𝘀𝗼 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗴𝗲𝘁 𝗮 𝘀𝗰𝗶𝗲𝗻𝗰𝗲 𝗯𝗮𝘀𝗲𝗱 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘄𝗶𝘁𝗵 𝗽𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹 𝗵𝗶𝗴𝗵 𝗱𝗲𝗳𝗶𝗻𝗶𝘁𝗶𝗼𝗻 𝗴𝗿𝗮𝗽𝗵𝗶𝗰𝘀!!
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𝗦𝗮𝗹𝗲 𝗘𝗻𝗱𝘀 𝗠𝗶𝗱𝗻𝗶𝗴𝗵𝘁, 𝗝𝘂𝗻𝗲 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.⁣⁣
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🔸  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 #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #hamstrings #yoga #fitness #mobilitywod #flexiblity #physicaltherapy #yogi #bodybuilding #deadlift #squat

## Stats

- **Views:** 0
- **Likes:** 2,349
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- **Comments:** 5

## 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

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

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