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Shoulder Press Machine |
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Sit on the machine as shown in the photograph. Keep your elbow back and use only your shoulders to lift the weight. Keep your back and butt firmly against the bench at all times. Then lower the weight and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Side Laterals |
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Hold dumbbells down by your side as shown in the photograph. keep feet about shoulder width apart. Now, keep your elbows straight and use only your shoulder muscles to lift the weight up until it is parallel with the ground. Then lower and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Cable Front Raises |
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You want to use a straight bar for this exercise. Attach it at the bottom of a cable pulley. Stand with feet shoulder width apart and the cable going between your legs. Keep your body upright and use only your shoulder muscles to lift the weight until it is parallel with the floor. DO NOT jerk back to lift the weight. After the weight is parallel with the floor slowly lower it back to the starting position and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Push Press |
To do this exercise you want to be in a squat box or other similar arrangement where you can let the bar rest when you are done. The picture and video is for demonstration purposes. Grip the bar a little wider than shoulder width apart. Now, push the weight up using your shoulders. You can also bend your knees a little and use the momentum in your legs to help get the weight up. This is an advanced exercise and should be performed with caution.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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One Arm Front Raise |
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This exercise works the front deltoids really well. Hold weights to your side as shown in the photo. Now, while keeping back straight and body erect lift one arm up until it is parallel with the floor and lower. Then repeat with the other arm. DO NOT swing your back in an attempt to lift the weight.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Dumbbell Shoulder Press |
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It is best to start with weight on lower thighs and then use them to push the weight up into position. When the weight is in position push it all the way up to the top. Then, slowly lower the weight ALL the way back down to the starting position. Do not skimp - by going halfway back down you'll only be cheating yourself. If you aren't able to go all the way back down then go back to a lower weight until you can work your way back up. Then push the weight back up to the top and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Forehead On Incline Rear Delt Extensions |
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Place forehead on incline bench as shown. Think of this exercise as a lift - do not swing the weights up. Be sure to keep forehead on bench at all times. Now, move arms up like shown in the photograph until they are parallel with your back. Try to pause for a second then slowly lower and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Arnold's |
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This exercise is in 3 parts. For the first part you will position the dumbbells as shown in the first paragraph. Then as you perform the exercise you will move them out to the sides as shown in the middle photo. And finally, you will press them up to the top as shown in the 3rd photo. When you lower the weight back down you want to bring the weight back into the same position as what is shown in the first photo. If you are still confused watch the video for a demonstration.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Upright Rows |
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Grasp the ez-curl bar in the narrow section - close together. The key is to lift the weight up but keep the bar as close to your body as you can. Lift until it is about in the middle of your neck then lower and repeat. Watch the video for a better explanation.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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External Rotation |
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If your gym has the option to lower and higher the pulley's then you can do this exercise standing up. To perform, keep your elbow close to your body as shown in the photograph. Use only your shoulder and pull the weight out to your sides and then return to starting position and repeat. This exercise can also be used with a dumbbell while laying on your side. Or a resistance band tied to a bard. Good for shoulder warm-ups. 15-20 reps.
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Internal Rotation |
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Sit on knees as shown in photograph. If you are at a station where the pulley's can be adjusted you can stand up. Grasp the handle bar and pull it into you. Keep your upper arm and elbow steady and still next to your body. All the rotation should be in your shoulder joint. This exercise can also be done using a dumbbell - laying on your side. Or a resistance band tied to a bar. Great for shoulder warm-ups. 15-20 reps.
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Military Press |
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This exercise is best if you have someone who can spot you - to bring the weight up in the air for you. Place your hands a little wider than shoulder width apart on the bar. Next, lower the weight down until it comes even with your chin and then press it back up to the top and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Plate Raises |
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Hold a plate as shown in the photograph. This is more of an advanced exercise considering the poundage used. However, you can also use a 25lb or a 10lb to get started. You want to hold the weight down below you and use only your shoulders to lift it up until it is parallel with the ground. DO NOT swing your back to create momentum to lift the weight up. Then lower and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Rear Delt Extensions Using Cables |
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Grasp a pulley bar as shown in the photograph. Lean over and keep back straight. Now, using only the momentum of your shoulder lift the weight out to your side, lower and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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