FBI Shoulders
Big shoulders = good

This is the penultimate week of James’ FBI workout. But that doesn’t make it any less important.

In fact, just like you would look after every aspect of your diet with carbs, protein and sugars, and use supplements like all in one protein, it’s healthy to build ALL of your muscles (not just your biceps).

So this week it’s about shoulders.

James’ top tip: focus on the eccentric phase of movement to keep time under tension high

Shoulder Smash

Length of workout: As long as it takes

Equipment needed: Cable machine, dumbbell, barbells


Clean and press 3 x 10

Side raises s/s with front raises 3 x 8-10

Standing dumbbell shoulder press 3 x 6-8

Shrugs 5 x 8

Upright Row 3 x 6 s/s with side raises 3 x 12

Cable side raise from behind back (rear delt) drop set 3 x 10,10,10