Week Four: Push the Top
The Summer Shoulder Workout — Week 4
Week 4 is simple. But mighty.
Hey team! Getting this one out early as I’ll be traveling this weekend.
Week 4
Sets: 4.
RPE: 8–9.
Rep ranges: hit the top of them.
If you’ve been sitting comfortably in the middle of your rep ranges, that ends now. Week 4 is where you find out what your working weights actually are — and whether it’s time to increase them going into Week 5.
The One Rule for This Week
If you reach the top of a rep range and it feels like RPE 8 or under, add weight next session. Not next cycle. Next session. You’ve earned it and Week 5 will need a real, challenging load to work with.
If you hit the top of a rep range and it’s a genuine RPE 9 — one rep left, maybe — hold that weight for Week 5 and chase more reps. Either way, you’re progressing.
Shoulder Focus
Press: Drive every rep with intent. Tempo down, explosive up. If your shoulder press has been stalling, check your setup — shoulder blades back and down before the first rep, not mid-set. Tight core. Every exercise is an ab exercise.
Lateral Raise: Four sets, top of the range, two seconds down. No momentum. No wing flapping. If you’ve been cheating the eccentric, Week 4 is where that catches up with you.
Face Pull + Rear Delt Fly: Non-negotiable. Peak week is coming and your rotator cuffs need to be healthy to get there. Do not skip these to save time.
What to Expect
You’ll probably feel strong early in each session and fatigued by the end. That’s correct. Cumulative fatigue from Weeks 1–3 is in the system now — you’re training through it, not around it.
Sleep. Fuel. Hydrate. Show up.
Week 5 is the peak before the well-earned deload where your shapely summer shoulders will reveal themselves. Make sure Week 4 earns it.
— M
Questions?
PS-
Deep Kimchi is evidence-based strength and nutrition for women of prime vintage. If someone forwarded this to you and you’d like more, you know what to do.