Try this Sergi Constance shoulder workout focusing on the rear and lateral heads of the shoulders with seated and standing side lateral raises, bent-over lateral raises, front plate and barbell raises, rope face pulls, and a final seated dumbbell press super-set with smith machine military presses behind the neck. Sergi’s shoulder workout doesn’t include any exercises targeting the traps as he likes to hit them on back day.



  • Warmup
  • Seated Lateral Dumbbell Raises
  • Bent-over Lateral Raises (Single Arm)
  • Front Plate Raises super-set with Front Barbell Raises
  • Rope Face Pulls (High and Low)
  • Standing Lateral Dumbbell Raises (Single Arm)
  • Seated Dumbbell Press super-set with Smith Machine Military Press (Behind the Neck)


Sergi Constance Arnold Schwarzenegger
Only 10 days to be on stage of @arnoldsports , looking forward to meet the boss @schwarzenegger🙌
Thank you so much for all the amazing support of EVERYBODY!! I really apreciate and give me these extra motivation for this last days of hard work.
Remember YOU are the BEST so #NeverGiveUp & #BeLegend 💪🏻



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