SHOULDERS

Vol 2

Before you start find out  HOW THIS PLAN WORKS

Workout Plan

1. MILITARY PRESS

  • Stand up tall with your knees slightly bent and abdominals braced
  • Grip the barbell with a Pronated Grip and hands approximately shoulder-width apart
  • Start with the bar at your chest and press overhead, avoiding the back arching as you push up

2. CABLE LAT RAISE

  • Stand up tall with your knees slightly bent and abdominals braced
  • Position your body so that the cable is located in a low position on the opposite side to the working shoulder
  • Lift the cable across the body to shoulder height on each repetition and avoid swinging the arm or back

3. KETTLEBELL SHOULDER SWITCH

  • Stand up tall with your knees slightly bent and abdominals braced
  • Hold a single kettlebell in front of you at shoulder height
  • Keep the kettlebell inline with your chin and alternate the holding arm whilst performing a fly motion

4. PAUSED LATERAL RAISES

  • Stand up tall with your knees slightly bent and abdominals braced
  • With the cable pulley set to a low position, take hold behind your back.
  • Lift the pulley to the side to shoulder height on each repetition pausing for a minimum of 2 seconds at the top of the lift
  • Avoid swinging the arm and maintain braced abdominals throughout. 

5. ALTERNATE PLATE LOADED SHOULDER PRESS 

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

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

  • Lower with control and repeat

  • Repeat this technique with alternating repeitions

 

6. TRUCK DRIVER RAISES

  • Stand up tall with your knees slightly bent and abdominals braced
  • Lift the plate to shoulder height on each repetition performing a twisting motion at chest height
  • Alternate directions on each repitition
  • Avoid swinging the arms and try to maintain braced abdominals and a straight back 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…