Maintenance Volume
0 sets per week
Minimum Effective Volume
8 sets per week
Maximum Adaptive Volume
16 - 22 sets per week
Maximum Recoverable Volume
26 sets per week
Barbell Upright Row
Cable Cross Body Lateral Raise
Cable Face Pull
Dumbbell Upright Row
Lateral Raise
Leaning Cable Lateral Raise
Machine Lateral Raise
Smith Machine Upright Row
Thumbs Down Lateral Raise
Top Hold Lateral Raise