WOD #7 Shoulder Exercises (Cable Focused)

This workout incorporates the main lift for shoulders for the day (Arnold Press) But is mainly focused on incorporating cable machine exercises. I focus a lot of my shoulder exercises with dumbbells but it’s nice to switch it up and focus on consistent resistance with cable exercises. Share this with your workout homie and blast those shoulders!

Warm-Up Light 5-Min Jog on Treadmill

Standing Arnold Press
Warm-Up (10 reps)
5x 12/10/8/8/8

Cable Lateral Raises
3×10 then burnout last set

Shoulder Press Machine (Variation)
3x 10/8/6 (add one more set and do half reps, as many as possible)

Cable Rope Front Raises
3×10 then burnout last set

Cable Face Pull

Abs Workout

Ab Leg Lifts (DB in between your feet)

Really good lifts. The burnouts add a great pump to the workout, going to be a killer workout! For the abs, it’s not about how many reps you can do, focus on activating the abs and feeling the pain or the burning sensation in the abs. That will provide you quick feedback that you are actually tearing the muscles in your abdominals and making them grow!

Make Today Count.

– Cooper


Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: