SHOULDERS

Vol 1

Before you start find out  HOW THIS PLAN WORKS

Workout Plan

1. SHOULDER PRESS WIDE GRIP

SHOULDER PRESS CLOSE GRIP

  • Adjust your seat so that your shoulders align with the handlebars

  • Holding the bars with a Pronated Grip ensuring that your knuckles face forwards as you press overhead

  • Lower with control and repeat

  • Repeat this technique with a Neutral Grip to perform the CLOSE GRIP PRESS

2. DUMBBELL LAT RAISE

DUMBBELL FRONT RAISE

  • Stand up tall with your knees slightly bent and abdominals braced
  • Lift the dumbbells to shoulder height on each repetition alternating from a side to a front raise
  • Avoid swinging the arms and try to maintain symmetry with both dumbbells

3. SMITH NEGATIVE SHOULDER 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

4. STANDING DUMBBELL ARNOLD PRESS

  • 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

  • Stand up tall with your knees slightly bent and abdominals braced

  • Hold both dumbbells at shoulder height with your palms facing each other

  • Press up overhead and avoid arching the back

  • 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

6. PIKE PRESS UPS

  • 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…