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Shoulders Guide

This guide uses workouts that IFBB bikini pro and 2 time Olympian Lauren Irick used to maximize shoulder growth.


  • Anatomy of the shoulder and why it’s important to maximize growth
  • Tips for easy ways to switch ups to get the workouts that work for YOU!
  • 8 shoulder specific workouts!


Lauren suggests working shoulders 2-3 times per week for maximum growth. You can do one workout for 12 weeks before needing to change. This means you have 6-12 months worth of shoulder workouts in this guide!