SHOULDERS
Vol 1
Before you start find out HOW THIS PLAN WORKS
Workout Plan
1. SHOULDER PRESS WIDE GRIP
SHOULDER PRESS CLOSE GRIP
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Adjust your seat so that your shoulders align with the handlebars
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Holding the bars with a Pronated Grip ensuring that your knuckles face forwards as you press overhead
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Lower with control and repeat
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Repeat this technique with a Neutral Grip to perform the CLOSE GRIP PRESS
- Incline a bench in the Smith Machine to ensure that your back and head are supported
- Press the bar from below the chin in front of your face to above your head
- Press as high as possible avoiding to lock the elbows at the top of the press
- Lower 3 times as slower than your press, and repeat with control
- Stand up tall with your knees slightly bent and abdominals braced
- Start the press with your knuckles facing away from you and rotate the arms so that they face towards you at the top of the press
- Repeat this movement in reverse as you lower with control
5. CLOSE GRIP PRESS
SUPINE LATERAL RAISES
PERFORM THESE 2 EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN
CLOSE GRIP PRESS
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Stand up tall with your knees slightly bent and abdominals braced
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Hold both dumbbells at shoulder height with your palms facing each other
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Press up overhead and avoid arching the back
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Lower with control and repeat
SUPINE LATERAL RAISES
- Holding the dumbbells with a Supine Grip lift the weights to your sides keeping a slight bend at the elbow
- Avoid swinging the back and try to maintain symmetry in both arms
- With your feet positioned on a Swiss ball, lift your hips as high as possible to hold a “Pike” position
- Tuck your chin to your chest and lower your head towards the floor by bending your elbows
- Press up to straighten your arms keeping the ball as still as possible throughout
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES

TOP
WELL DONE!
Now that you’ve finished, WHAT’S NEXT…