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Shoulder Workouts - Advanced Workout Routine #3 For
Big Deltoids
Advanced Shoulder
Workout #3
Exercise: Bent
Over Low Pulley Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand next to a cable pulley machine and reach across
your body to grab the handle of a low pulley cable attachment. Bend
down at your waist so that your back is parallel (or close to parallel)
to the floor. Slowly raise the pulley by bringing the weight across
your body as though you are trying to touch the ceiling with the
back of you hand. Bring the weight to a point to where your arm
becomes parallel to the floor and hold for a one-count. Return to
the start position and repeat for the desired amount of repetitions.
Once finished with that set, repeat on the opposite arm.
Exercise: One
Arm Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand with your feet about shoulder width apart and
grasp a dumbbell in your right hand. Allow the dumbbell to hang
down at your side with your palm facing in toward your body. Next,
simply raise the dumbbell by bringing the back of your hand to the
ceiling, keeping your arm as straight as possible throughout the
movement. Bring your arm to a point that is parallel to the floor,
hold for a one-count and return to the start position and repeat
for the desired repetitions. Once finished, repeat the routine with
your opposite arm.
Exercise: Upright
Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand with your feet approximately shoulder width
apart. Using a narrow overhand grip, grasp an EZ Curl Bar with both
hands and let the bar and your arms hang down in front of your body,
fully extended. Next, raise the EZ Curl Bar up to just under your
chin. You will do this by flaring your elbows up and out. Hold for
a one-count at the top if the movement and then return to the start
position and repeat.
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