Iron Streak
Weekly challenge
Boulder Shoulders
Silver medal
Round, capped shoulders take heavy presses for size and plenty of raises for width. Overhead presses and Arnold presses build the front of the shoulder, lateral raises the sides and rear delt flyes the back, and shrugs finish off the traps above them.
- Barbell Overhead Press4 × 8
- Arnold Press3 × 10
- Dumbbell Lateral Raise3–4 × 15
- Rear Delt Fly3 × 15
- Barbell Shrug3 × 12
Keep the raises and flyes strict: a lighter weight, no swinging, and a slow lower.
Make it your workout in Iron Streak and log every lift to earn the medal.