Shoulder Workouts - Intermediate Workout Routine #9 For Big Deltoids

Intermediate Shoulder Workout #9

Exercise: Front Plate 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 legs about shoulder width apart and hold a weight plate with both hands. Lift the plate from your waist up to where your arms become parallel to the floor. Hold the plate for a one-count at the top of the movement and return to the start position and repeat. Be sure to keep both arms fully extended throughout the entire exercise.

Exercise: Cable Seated Rear Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Place a flat bench in the middle of a dual cable pulley machine. Straddle the bench and grab the low cable pulley attachments on each side. You will reach under the bench with your left hand to grab the pulley attachment on the right side. Conversely, you will reach under the bench with your right hand to grab the pulley attachment on the left side. Once you have a good grip on both pulley handles, slightly bend forward so as to nearly touch your chest to the bench. Next, simultaneously raise the pulleys in each hand so as to try and touch the ceiling with the backs of your hands. Once your arms get to a point parallel to the floor, stop and hold for a one-count and then return to the start position and repeat for the desired amount of repetitions.

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