Shoulder Workouts - Intermediate Workout Routine #1 For Big Deltoids

Intermediate Shoulder Workout #1

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.

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