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Shoulder Workouts - Advanced Workout Routine #8 For
Big Deltoids
Advanced Shoulder
Workout #8
Exercise: Smith
Machine Overhead Shoulder Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Sit on a flat bench or chair under the barbell within
the Smith Machine. Using an overhand grip about one foot wider than
shoulder width apart, lower the barbell down to about chin level.
Next, press the barbell from that position straight up toward the
ceiling. Return to the start position and repeat. Be sure to keep
your back straight and upright throughout the entire exercise.
Exercise: Front
Two Dumbbell Raises
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.
Hold a dumbbell in each hand letting your arms hang straight down
and your thumbs facing in toward one another. Simultaneously raise
one the dumbbells upward to where your arms become parallel to the
ground. Pause for a one-count at the top of the movement and then
slowly return to the start position and repeat.
Exercise: Reverse
Flyes
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 an incline 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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