Maintenance Volume
0 sets per week
Minimum Effective Volume
0 sets per week
Maximum Adaptive Volume
6 - 8 sets per week
Maximum Recoverable Volume
12 sets per week
Barbell Front Raise
Cable Underhand Front Raise
Dumbbell Front Raise
EZ Bar Underhand Front Raise
Machine Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
Smith Machine Seated Shoulder Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press