SHOULDERS

Vol 2

Before you start find out  HOW THIS PLAN WORKS

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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

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WELL DONE!

Now that you’ve finished, WHAT’S NEXT…

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