Arm Circle Excercise

Arm Circle Excercise

Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
 Ten second movements equal one set and each circle equals one repetition.
 As you get stronger you can use some light resistance.

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Barbell Shoulder Press

Barbell Shoulder Press

 

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
Lower the bar down to the shoulders slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
This exercise can also be performed standing.

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Barbell Rear Delt Row

Barbell Rear Delt Row

 

Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
Slowly go back to the initial position as you breathe in.
Repeat for the recommended amount of repetitions.

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Alternating deltoid raise

 

Alternating deltoid raise

• In a standing position, hold a pair of dumbbells at your side.
• Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
• Return the weights to your side.
• On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
• Return the weights to the starting position and continue alternating to the front and side.

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Dumbells press

Dumbells press

Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists. 

 

 

 

 

 

 

 

Execution

Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat

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Shoulder Workout Routine

Shoulder Workout Routine

This workout emphasizes going heavy on your first two exercises, and it's ideal for building massive delts.

Excercise	Sets	Reps
Smith Machine Overhead Press	4	5-6*
Barbell Upright Row	3	8-10
Dumbbell Lateral Raise	3	10-12
Dumbbell Bent-Over Lateral Raise	3	10-12

* On your last two sets, perform 2-3 rest-pauses.

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