Rear Delt Flys

Along with the front and lateral raises, working your shoulders without pressing weight overhead is a great way to practice low impact work for your shoulders. Using your delts to raise weight against the pull of gravity, allows your shoulder to stretch and squeeze safely with minimal joint irritation or engagement. This movement is best used once your shoulder are warmed up from presses

This movement can be done sitting or standing, hinging at the waist so that your back is parallel to the ground. Start with the weights straight down under you. Using your rear delts, squeeze you shoulders to bring the weights up to parallel with the floor. It’s crucial that you don’t swing or use momentum to move the weights.

Stretch

Rear Delt Flys

Squeeze

Rear Delt Flys

Front Raises

Training your shoulders without pressing weight overhead is a great way to practice low impact work for your shoulders. Using your delts to raise weight against the pull of gravity, allows your shoulder to stretch and squeeze safely with minimal joint irritation or engagement. This movement is best used once your shoulders are warmed up from presses

This movement can be done sitting or standing. Start by gripping the weight and holding them at your sides. Lift the weight with your palms facing down, keeping your shoulder muscles at the high point of the movement for maximum muscle contraction.

Stretch

Front Raise

Squueze

Front Raise

Upright Rows/High Pulls

Shoulders are primarily known to be worked with pressing motions, in this exercise we are doing just the opposite. Varying your moments while training ensures that you hit all parts of the muscle, isolate effectively, and increase range of motion and stability.

Start by standing with your feet about hips distance apart with a micro-bend in your knees, holding weights with your arms straight down by your sides. Without using momentum or leaning back, pull the weights until you feel the hardest muscle contraction in your shoulders and traps. Be careful to not strain or hyper extend your neck or shoulders.

Stretch

Upright Rows/High Pulls

Squeeze

Upright Rows/High Pulls

Shoulder Press/Overhead Press

Shoulder presses are the starting point for all shoulder work and development. Positioning yourself safely to press overhead is a great way to mobilize and strengthen your shoulders and upper body. Focus your shoulder work on strong but safe press as the base and add in other auxiliary work to round out your workout.

You can begin this movement sitting or standing, with dumbbells or a barbell. When the weight is in place, lock your shoulder down and back. Safely press the weight straight up by squeezing your shoulders. Always press from in front of your head to avoid any alignment issues or strain to your neck.

 

Stretch

Shoulder Press/Overhead Press

Squeeze

Shoulder Press/Overhead Press

Chest, Tricep, & Shoulder Workout

The following workout is designed to stimulate an increase the lean muscle and strength of the chest, shoulders, and triceps muscles. It should be used as a single piece of a complete program in order for a trainee to accomplish their total-body goals. Keep in mind that while this workout may be great for many people- individual goals and current level of fitness are all factors in deciding whether or not to attempt this workout. Some people may not be fit enough to conduct this workout—alternatively some people may need to push themselves even harder to reach their goals.


The Warm-up

Begin with brisk walking (3.5-4.5mph) on an inclined (2-4%) treadmill for 5-10min

Next perform two sets of a seated Dumbell Shoulder Press for 15 repetitions each set. Select a weight light enough for you to perform the 15 repetitions without reaching momentary muscle failure. Rest 30 seconds and then perform another set of 15 reps.


The Workout

Perform the following exercises as listed. Complete all sets of each movement before moving to the next exercise. For warm-up sets select a weight for which you can perform the prescribed number of repetitions without reaching muscle failure. For the working sets, use a weight that causes muscle failure within the given rep-range.

If you reach muscle failure in a prescribed range of 3-5 reps you need to rest about 3-5minutes before moving on to your next set. Reaching failure in a range of 6-10 reps general requires rest for 60-120 seconds before attempting another set. Sets that prescribe 12-20 reps require rest for 30-60 seconds between sets.

Work hard and select weight heavy enough to reach muscle failure as prescribed!


DB Shoulder Press – 1x warm-up set for 10-12, 2x working sets of6-8

BB Bench Press – 2x warm-up sets for 10-12, 3×4-6

Cable Chest Fly – 3×8-10

Tricep Dips – 3×8-10 (add weight using a belt if you need more of a challenge, or use the assist machine if you are unable to perform dips at all)

Cable Tricep Extension – 3×10-12

DB Lateral Raises – 3×10-12


The Finisher

Do three sets of push-ups to failure, resting only 30 seconds between sets.


Recovery

Ingesting fast-digesting protein and carbohydrates immediately post-workout will help muscles begin their recovery faster and improve the rate of strength and lean gains. Having another meal with protein and carbs 1.5-2 hours post-workout will additionally help your strength and lean muscle growth, as part of your comprehensive nutrition program.

Shoulders and Calves Training Plan

I seem to have the most trouble growing my shoulders an my calves. The following is a new training plan I am following to help gain a bit more definition. Really focus on correct form of the exercise and facilitating the movement of the weight with the muscle intended. Lift with a purpose!

  • Isolated Dumbbell Shoulder Press
  • Upright Row
  • Arnold Press
  • Lateral Raise
  • Front Raise
  • 4×10 (Superset or Triset for an extra challenge)
  • Internal Roatations
  • External Rotations
  • Rear Delt Flys
  • 3×12 (Try with cables or resistance band if free weights seem to easy)
  • Standing single leg calf raises
  • Seated single leg calf raises
  • 3×15 (Hold for a three count for an extra burn)

IMG_5185

What areas do you struggle with developing muscle definition?

Legs & Shoulder Stations

Shoulder Workout

Station 1:

  • Sumo Squats 3 x 12
  • Shoulder Press 3 x 12
  • Straight Leg Dead Lift 3 x 12

(1 minute rest)

Station 2:

  • Single Legs Step-ups 3 x 8
  • I-Y-T’s 3 x 12
  • Single Leg Glute Bridges 3 x 8

(1 minute rest)

Station 3:

  • Walking Lunges 3 x 20
  • Upright Row 3 x 15
  • Plank Walks 3 x 10

(1 minute rest)

 Core

  1. Following First Round: V-ups & Supermans
  2. Following Second Round: Russian Twists & Bicycles
  3. Following Third Round: Planks