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Charles Poliquin’s 3D Shoulders

Sean Lerwill pull-ups (Credit: snhfoto)

I’ve always been someone who writes my own programmes from the things I’ve learned, read and gathered over my years of training and working in the fitness industry.

However, over the last couple of months I’ve decided to follow a few people’s programmes who I really respect in the industry. My current shoulder routine has come from the fountain of knowledge: Charles Poliquin.

My shoulders are “trashed” after yesterday – I did add a little more to the end of #2, just to hit the rear delts a little more. Highly recommended shoulder routine though.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC