a 12 week program for building two great chips on your shoulders.....I used this program before and like it very well
work out #1 (front to back weeks 1,5,and 9)
frontseated military presses 3 sets 8 -10 reps
dumbell front raises 3 sets 10-12 reps
side dumbbell side laterals 3 sets 8-10 reps
lying one arm side laterals 3 sets 10-12 reps
reardumbbell rear laterals 3 sets 8-10 reps
cable rear laterals 3 sets 10-12 reps
workout #2 (weeks 2,6,and 10) front to back
frontseated military presses 3 sets 8-10 reps
sidedumbell side laterals 3 sets 8-10 reps
reardumbbell rear laterals 3 sets 8-10 reps
frontdumbbell front raises 3 sets 10-12 reps
sidelying one arm side laterals 3 sets 10-12 reps
rearcable rear laterals 3 stes 10-12 reps
workout #3 (back to front weeks 3,7,and 11)
rearcable rear laterals 3 sets 10-12 reps
dumbbel rear laterals 3 sets 8- 10 reps
lying one arm side laterals 3 sets 10-12 reps
dumbbell side laterals 3 sets 8-10 reps
front dumbbell front raises 3 sets 10-12 reps
seated military presses 3 sets 8- 10 reps
workout #4 trisets weeks 4,8, and 12 )
front seated military presses 3 sets 8-10 rep
triset with
side dumbbell side laterals 3 sets 8-10 reps
tri set with
reardumbbell rear laterals 3 sets 8-10 reps
front dumbbell front raises 3 sets 10-12 reps
triset with
side lying one arm side laterals 3 sets 10-12 reps
triset with
rear rear cable laterals 3 sets 10-12 reps follow workouts exactly the way they are laid out
lying one arm side laterals lie on your right side on a bench or abdomial board set at a low angle ....with your head near the high end ......brace your self so you don't move ....grab a dumbbell with your left hand and rest it on your upper left thigh........keeping your left elbow slightly bent ,raise in a semicircular arc until it is directly above your head. then slowly lower it to your thigh after completing 10 to 12 reps swicth to your left side.
cable rears laterals stand between a pair of low pulleys at the crossover station.....reach with your right hand across your body to grab the left handle ...then reach with your left hand across your body to grab the right handle ...keeping your knees slightly bent ,lean foward so that yout torso is parallel to the floor .... with your elbows slightly bent ,pull each handle simultaneoulsy across your chest and then upward and outward in semicurcular area ....hold this postion for 1 second then slowly lower cables to the arms crossed postion ....either each rep or each set alternate which arm you cross in front of the other....the key to a balanced deltoids is training each head as a seperate and equal muscle (flex july 2003)-------------------
_________________
__________________
When The Passion For Sucess Is Strong, Anything Is Possible
work out #1 (front to back weeks 1,5,and 9)
frontseated military presses 3 sets 8 -10 reps
dumbell front raises 3 sets 10-12 reps
side dumbbell side laterals 3 sets 8-10 reps
lying one arm side laterals 3 sets 10-12 reps
reardumbbell rear laterals 3 sets 8-10 reps
cable rear laterals 3 sets 10-12 reps
workout #2 (weeks 2,6,and 10) front to back
frontseated military presses 3 sets 8-10 reps
sidedumbell side laterals 3 sets 8-10 reps
reardumbbell rear laterals 3 sets 8-10 reps
frontdumbbell front raises 3 sets 10-12 reps
sidelying one arm side laterals 3 sets 10-12 reps
rearcable rear laterals 3 stes 10-12 reps
workout #3 (back to front weeks 3,7,and 11)
rearcable rear laterals 3 sets 10-12 reps
dumbbel rear laterals 3 sets 8- 10 reps
lying one arm side laterals 3 sets 10-12 reps
dumbbell side laterals 3 sets 8-10 reps
front dumbbell front raises 3 sets 10-12 reps
seated military presses 3 sets 8- 10 reps
workout #4 trisets weeks 4,8, and 12 )
front seated military presses 3 sets 8-10 rep
triset with
side dumbbell side laterals 3 sets 8-10 reps
tri set with
reardumbbell rear laterals 3 sets 8-10 reps
front dumbbell front raises 3 sets 10-12 reps
triset with
side lying one arm side laterals 3 sets 10-12 reps
triset with
rear rear cable laterals 3 sets 10-12 reps follow workouts exactly the way they are laid out
lying one arm side laterals lie on your right side on a bench or abdomial board set at a low angle ....with your head near the high end ......brace your self so you don't move ....grab a dumbbell with your left hand and rest it on your upper left thigh........keeping your left elbow slightly bent ,raise in a semicircular arc until it is directly above your head. then slowly lower it to your thigh after completing 10 to 12 reps swicth to your left side.
cable rears laterals stand between a pair of low pulleys at the crossover station.....reach with your right hand across your body to grab the left handle ...then reach with your left hand across your body to grab the right handle ...keeping your knees slightly bent ,lean foward so that yout torso is parallel to the floor .... with your elbows slightly bent ,pull each handle simultaneoulsy across your chest and then upward and outward in semicurcular area ....hold this postion for 1 second then slowly lower cables to the arms crossed postion ....either each rep or each set alternate which arm you cross in front of the other....the key to a balanced deltoids is training each head as a seperate and equal muscle (flex july 2003)-------------------
_________________
__________________
When The Passion For Sucess Is Strong, Anything Is Possible
