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Shoulder Workouts - Advanced Workout Routine #5 For
Big Deltoids
Advanced Shoulder
Workout #5
Exercise: Seated
Barbell Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Position yourself on a free weight Military Press
Machine with your back set firmly against the pad. Grasp the barbell
with your hands just beyond shoulder width apart. Press the barbell
up over your head and return to the start position allowing the
barbell to come down in front of you just below your chin. Repeat
this movement for the desired amount of repetitions.
Exercise: External
Rotations
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Lie on your left side on a flat bench and grasp a
dumbbell with your right hand, palm down. Keep your right elbow
tucked in tightly to your side at your waist with your forearm and
the dumbbell draped down and across your waistline near your belly
button. To execute this movement, simply raise the dumbbell up toward
the ceiling to where your forearm becomes parallel to the floor
at the top of the movement. Hold for a one-count at the top and
then return to the start position and repeat for the desired amount
of repetitions. Once finished with your right arm, repeat with the
left arm. Be sure to keep your elbow tucked tightly to your side
throughout the movement.
Exercise: Lying
Rear Delt Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Lie face down on a flat bench with your entire body
flat on the bench. Grasp a dumbbell in each hand and let the dumbbells
hang down to both sides with your elbows bent. Simultaneously raise
the dumbbells by imagining that you are trying to touch your elbows
to the ceiling. Bring your elbows up to a point parallel to the
floor and hold for a one-count. Return to the start position and
repeat for the desired amount of repetitions.
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