Wednesday 26 February 2014

360 degrees shoulder training

Workout 1
Exercise Sets     Reps Emphasis
Smith-Machine Overhead Press        3* 15, 10, 6 Middle, front 
Upright Row 3 10, 10, 10 Middle, front
Front Dumbbell Raise 3 8, 8, 8 Front
One-Arm Machine Front Raise** 3 10/8, 10/8, 10/8      Front
Seated Dumbbell Lateral Raise 2 10, 10 Middle
Standing Cable Reverse Flye 2 10, 10 Rear

Workout 2
Exercise Sets     Reps Emphasis
Seated Dumbbell Press 3* 15, 10, 6 Middle, front
Smith-Machine Overhead Press 3 10, 10, 10 Middle, front  
Standing Dumbbell Lateral Raise        3 8, 8, 8 Middle
Machine Lateral Raise** 3 10/8, 10/8, 10/8      Middle
Bent-Over Cable Lateral Raise 2 10, 10 Rear
Front Barbell Raise 2 10, 10 Front

Workout 3
Exercise Sets      Reps Emphasis
Front Barbell Raise 3* 15, 10, 6 Front, middle 
Arnold Press 3 10, 10, 10 Middle, front
Bent-Over Dumbbell Lateral Raise        3 8, 8, 8 Rear
Reverse Pec-Deck Flye** 3 10/8, 10/8, 10/8     Rear
Front Cable Raise with Rope 2 10, 10 Front
Cable Lateral Raise 2 10, 10 Middle

Choose your weights to approach muscle failure by the rep range listed.
* Includes 1-2 warm-up sets, but do as many as you need.
** Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.


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