|
SHOULDER TRAINING
| EXERCISE |
SETS |
|
REPS |
| Barbell
presses behind the neck |
4 * |
|
6-8 |
| Dumbbell
lateral raises |
4 |
|
8 |
| Barbell
upright rows |
4 * |
|
6-8 |
|
|
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up, followed by some shoulder stretches. |
| * Perform
one light warm-up set of 15 reps before the main set. |
| Use proper
training form. |
| Train to
failure. |
| Rest 2-3
minutes between sets. |
| Stretch
between sets. |
| EXERCISE |
SETS |
|
REPS |
| Seated
dumbbell presses |
3 * |
|
10 |
| Dumbbell
lateral raises |
3 |
|
10 |
| Bent-over
dumbbell lateral raises |
3 |
|
10 |
| Barbell
upright rows |
3 * |
|
10 |
|
|
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up, followed by some
shoulder stretches. |
| * Perform
one light warm-up set of 15 reps before the main set. |
| Use proper
training form. |
| Train to
failure. |
| Rest 1-2
minutes between sets. |
| Stretch
between sets. |
| THE
6 BEST DELT EXERCISES: |
| 1.
Barbell behind the neck press |
| 2.
Seated dumbbell press |
| 3.
Barbell upright row |
| 4.
Dumbbell lateral raise |
| 5.
Cable lateral raise |
| 6.
Bent-over dumbbell lateral raise |
|
|
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