Printer Friendly Version - With Pictures
Printer Friendly Version - No Pictures
Sample Shoulder Workout:
The three workouts below target the front, middle and back of the shoulder muscles. If your goal is to gain muscle mass and strength, perform 3 or more sets of each exercise using enough weight that you can ONLY complete 6 to 8 repetitions. Be sure to rest for at least one minute between sets. For endurance and toning, complete 1 to 3 sets of each exercise, using enough weight that you can ONLY complete 12 to 16 repetitions. Be sure to allow at least 48 hours between shoulder workouts and don't neglect the rest of your muscle groups. Check with your doctor before beginning any exercise program.
Workout 1
| Exercise | Equipment |
| Overhead Press | Stand/sit with feet shoulder-width apart. Start with barbell/weights at eye level, hands wider than shoulders, knuckles to the ceiling and arms at 90-degree angle. Slowly push weight over head (keep the weight slightly forward) and lower back until elbows are at 90 degree angles. |
| Lateral Raise | Stand holding weights in front of the body, palms face each other. Leading with the elbows and keeping arms slightly bent, lift arms up to shoulder level (wrists straight) and lower. Don't lift past the shoulder! |
| Shoulder Rotation | Holding light weight in both hands, start with arm out to the side, elbows at 90 degree angles with palms facing out (like a goal post). Keeping upper arm stable, slowly rotate forearm down towards the floor then back to starting position. Keep your arm at a 90-degree angle throughout the movement and try not to move your elbow. |
Workout 2
| Exercise | Equipment |
| Military Press | Stand with feet shoulder-width apart, abs in, holding dumbbells directly in front of shoulders, palms facing each other. Exhale and press the weights straight up without locking elbows |
| Superset: Lat Raise, Front Raise, Reverse Flyes | Perform one set of each exercise (one after
the other) with no rest in between, repeating for 1 to 3 sets. Lateral Raise: Hold weights in front of the body. Leading with the elbows, arms slightly bent, lift arms up to shoulder level and lower. Front Raise: Hold weights in front of body, palms facing thighs. Lift weights straight up to shoulder level. Reverse Flyes: Sit on bench or step with weights in front of feet, palms face each other. Lift arms straight out to the sides, arms slightly bent, wrists straight. |
| Shoulder Rotation | Stand with arms out to side, elbows bent at 90 degree angles, light weights in each hand (palms face out). Slowly rotate your shoulder and bring arms down, keeping elbows at 90 degrees and moving ONLY the shoulders. |
Workout 3
| Exercise | Equipment |
| Upright Row | Stand holding a barbell (or dumbbells), hands close together and palms facing you. Slowly bend the arms and pull barbell up, stopping at chest level. Be sure to keep the wrists straight and the elbows above the bar. Hands can be close together or wide. |
| Military Press, Unilateral | Use medium-heavy dumbbells. Start with arms out to the side, elbows bent at 90 degree angles (arms should look like a goal post). Slowly press right arm up, then left arm up then lower both arms back to starting position. Alternate arms |
| Bent Over Delt Row | Use medium dumbbells. Start with body bent forward at a 45 degree angle, arms straight out in front of you with palms facing you. Slowly bend arms and pull elbows back, squeezing shoulder blades together. Elbows should go only a few inches past the body, wrists straight. |
