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Bigger, Better ShouldersCreated by seanbenson
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Workout Programs → Bigger, Better Shoulders
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Summary
3 Workouts / 13 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
This is a 3 week workout program that focuses entirely on the shoulders. Ideally, this should be performed in conjunction with other programs that cover other muscle groups.
Workouts
Description
This workout should be performed twice during this first week. Rest for 30 seconds - 1 minute between exercises. If any exercises cause you pain, then substitute them for another should exercise. Begin with a weight that feels comfortable to you, and increase reps as you progress.
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Shoulder Press - Barbell, Standing 3 sets: 10 reps, 10 reps, 10 reps Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest o... |
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Side Lateral Raise - Seated 3 sets: 10 reps, 10 reps, 10 reps Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semici... |
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Cable Seated Rear Lateral Raise 3 sets: 10 reps, 10 reps, 10 reps Sit at edge of bench with feet placed beyond knees. Rest torso on thighs. Grasp dumbbell cable attachments with opposite hands. Raise upper arms to sides until shoulder height. Maintain upper arms per... |
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Front Plate Raise 2 sets: 12 reps, 12 reps Works the front of your shoulders. While standing, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other. Keep your arms straight and locked or ne... |
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