Shoulder Workout #1

This is a pretty basic workout, but there is an intensity technique used in the upright cable row. 

Be sure to do some light exercises that will warm up your rotator cuffs and other joints.

Once you consider yourself an intermediate lifter, do the following workout so you struggle to complete the last rep.  Be sure to rest for around 90 seconds between each set.

NOTE: When you see the number of reps decrease for an exercise, unless noted that it's a drop set, it doesn't mean take it easy.  It means increase your weight so that you struggle to complete that last rep.

Once you've finished your workout, be sure to do a good cool down and include some stretching both your shoulders and even your back.

And remember that post-workout nutrition of some simple carbs and some fast digesting protein.