Bent Over Dumbbell Rear Delt Raise With On Bench

Description:

Targeted Muscle: “Shoulders”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Pull”

Workout Instructions:

1. Starting Position: Stand straight with an incline bench in front of you while holding a dumbbell in each hand. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor.

2. Move 1: Keeping your arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor, Exhale as you lift the weights.

3. MOVE 2:  Once both arms are parallel to the floor at the top, slowly lower the dumbbells back to the starting position, Inhale as you do this move.

4. Repeat the recommended amount of repetitions.

Note:

 1. This exercise can also be performed with cables or seating.

2. Avoid swinging the torso or bringing the arms back as opposed to the side.

Battling Ropes

                                                   

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Chest, Forearms”

Equipment used: “Ropes”

Level: “Beginner”

Force: “Push”

Workout Instructions:

1. Starting Position: For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side.

2. Move 1: Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.

3. Move 2: As you let that arm drop to the starting position, raise the opposite side.

4. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Note: 

 The goal of this training session is General Physical Preparation and to increase your workout capacity. It can be done in various types of action. I have mentioned some of the types below they are,

1. Battle Ropes Double Waves – Both arms raising at a time.

2. Battle Ropes Alternating Waves – Both arms raising alternately as mentioned above.

3. Battle Ropes In & Out Waves – Both arms oppositely as up to down and vice versa.

4. Battle Ropes Side to Side Waves – Both arms moving together making waves of the rope in side motion.

Seated Barbell Shoulder Press

                            

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Chest, Triceps”

Equipment used: “Barbell”

Level: “Intermediate”

Force: “Push”

Workout Instructions:

1. Starting Position: Sit on a exercise bench with back support. Position a barbell at a height that is just above your head by locking your arms. Hold the barbell with the correct grip width as palms facing forward and slightly in front of your head.

2. Move 1: As you Inhale, Lower the bar down to the shoulders slowly,    Keeping your elbows by your sides.

3. Move 2: As you exhale, Lift the bar back up to the starting position by locking out your elbows.

4. Repeat this for the desired amount of repetitions.

Note: 

        

         1. This exercise can also be performed standing.

Alternating Front Raise

                                                  

Description:

Targeted Muscle: “Shoulders”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Push”

Workout Instructions:

1. Starting position: Grab a pair of dumbbells and stand straight with the dumbbells on front of your thighs at arms length with your palms should face towards your thigh.

2. Move 1: Now as you exhale lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until the dumbbells reach your shoulder height.

3. Move 2: Now lower the dumbbell back down slowly to the starting position as you inhale.

4. Do same by lifting the right dumbbell.

5 .Continue until all of the desired amount of repetitions have been performed for each arm.

Note:

 * Don't lower the weights too quickly. Lower them slowly and with control.

 * Keep a slight bend in your elbows at all times.

* Don't use momentum. Focus on controlling the movement and getting a good contraction in the shoulder.

Arnold Dumbbell Press

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Triceps”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Push”

 Workout Instructions:

1. Starting Position: Sit on an exercise bench with back support and hold two dumbbells under your chin, your palms facing you and your elbows bent that is your forearms perpendicular to the floor.

2. Move 1: In the same motion exhale and press the weights up and rotate  the palms of your hands until your palms are facing forward.

3. Continue lifting the dumbbells until your arms are extended above you in straight arm position.

4. Move 2: Then now inhale and begin to lower the dumbbells to the starting position by rotating the palms of your hands towards you. 

5.  Repeat this for the desired amount of repetitions.

Note: 

• ·        Avoid doing the standing up version if you have lower back injuries.
• ·        Don’t do this exercise if you have wrist injuries; 

Seated dumbbell press

                   

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Triceps”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Push”

Workout Instructions:

1. The seated dumbbell press is one of the most popular mass builders for the shoulders. Take a pair of dumbbells and set up for the exercise by getting an utility bench and setting the back to 90 degrees. 

2. Grab a pair of dumbbells and sit down on the utility bench with the ends of the dumbbells on your thighs.

 3. Starting Position: Raise the dumbbells above your head and twist so that your palms are facing forward and your back should be flat against the back rest and your feet firmly planted on the floor for stability.

4. Move 1: As you exhale, push the dumbbells up until they touch at the top.

5. Move 2: Reaching the top, slowly lower the dumbbells to the sides of your shoulders that is to the starting position as you inhale.

6. Again raise the dumbbells back to the top and bring back to the starting position.

7. Repeat the above movement for desired reps and for 3 sets.

​

Note:

·        You can perform the exercise standing or sitting on a regular flat bench. But a back rest is preferred for people with lower back problems.

·        Always use the longest range of motion possible and control the dumbbells throughout the set.

·        When lifters add weight too quickly at times it will result in an injury and could hinder your shoulder gain.

Shoulder

                                       Before working out with the shoulder we should know the structures and the parts of the shoulder. Thus we must learn the anatomy of the shoulder.

The shoulder is one of the largest and most complex joints in the body. The shoulder joint is formed where the humerus (upper arm bone) fits into the scapula (shoulder blade), like a ball and socket. Other important bones in the shoulder include:

• The acromion is a bony projection off the scapula.

• The clavicle (collarbone) meets the acromion in the acromioclavicular joint.

• The coracoid process is a hook-like bony projection from the scapula.

• The rotator cuff is a collection of muscles and tendons that surround the shoulder, giving it support and allowing a wide range of motion.

• The bursa is a small sac of fluid that cushions and protects the tendons of the rotator cuff.

• A cuff of cartilage called the labrum forms a cup for the ball-like head of the humerus to fit into.

The shoulder has several other important structures:

The humerus fits relatively loosely into the shoulder joint. This gives the shoulder a wide range of motion, but also makes it vulnerable to injury.

Way to Build a Workout Routine

Prepare yourself a workout routine plan and execute it from the ideas given below.  Verify your prepared workout routine with your trainer and make yourself clear that there is no any mistakes in your workout routine and at the same time it has good impact on your exercise.

ALWAYS warm up : 5-10 minutes on a bike, rowing machine, jumping jacks, run up and down your stairs, etc.

·        Pick one exercise for each big muscle group – quads, butt and hamstrings, push, pull, and core.

·        Do 3-5 sets for each exercise.

·        Determine how many reps and how long you’ll wait between sets for each exercise.

·        Mix it up! Vary your reps, sets, and exercises.  Keep it interesting.

·        Increase your efficiency and work your heart by doing alternating sets or circuits.

·        Keep your workout to under and hour.

·        Stretch AFTER your workout.

·        Write everything down.

There is a detailed explanation in my previous post about the workout routine. So follow it for more ideas and make your workout effective.

WORKOUT ROUTINE PLANNER

What should I do for a workout?

The one person who knows what’s best for you: YOU.  Developing a workout routine for yourself can be scary, but it’s really not too difficult and kind of fun once you understand the basics.

First of all, what are you doing now. Is it working?  Are you safe and is it making you healthier?  If so, keep doing it!  However, if you’re JUST getting started, you want to mix things up, or you’re ready to start lifting weights  it’s good to understand what goes into a program so you can build one for yourself.

What Exercises Should I Do?

Unless you’ve been lifting weights for years, I recommend doing a full body routine that you can do two or three times a week.  You want a routine that has at least one exercise for your quads (front of your legs), butt and hamstrings (back of your legs), your push muscles, your pull muscles, and your core.  Yes, this means you can develop a full body routine that uses only four or five exercises

Quads – squats, lunges, one legged squats, box jumps.

·         Butt and Hamstrings – hip raises, deadlifts, straight leg deadlifts,step ups.

·         Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push ups, dips.

·         Pull (back, biceps, and forearms) – chin ups, pull ups, inverse body weight rows, dumbbell rows.

·         Core (abs and lower back) – planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.

Pick one exercise from each category above for a workout, and you’ll work almost every single muscle in your body. These are just a few examples for what you can do, but you really don’t need to make things more complicated than this.

Add some variety – If you do the same routine, three days a week, for months and months both you and your muscles will get bored.  If you do bench presses on Monday, go with shoulder presses on Wednesday and dips on Friday.  Squats on Monday? Try lunges on Wednesday and box jumps on Friday.  Pick a different exercise each time and your muscles will stay excited (and so will you).

Lastly, your muscles don’t get built in the gym, they get built when you’re resting. Give your muscles 48-72 hours to recover between workouts.  A Monday-Wednesday-Friday workout works well to ensure enough time to recover.

How Many Sets Should I Do?

Not including a warm-up set or two, I recommend doing between 3-5 sets per exercise.

Keep your total workout number of sets for all exercises is in the 12-20 set range (5 or 6 exercises of three sets is a good start).  More than twenty sets in a workout can either be overkill (doing more harm than good).

How Many Repetitions Should I Do?

If you’re looking to burn fat while building some muscle, keep your number of repetitions per set in the 8-15 range.  If you can do more than 15 without much of a challenge, it’s not difficult enough for you.  Add weight or change the exercise so that it’s tougher.If you’re looking to build size and strength, you should vary your rep ranges depending on the workout. 

What’s the significance of the different number of repetitions?

       Reps in the 1-5 range build super dense muscle and strength (called myofibrillar hypertrophy).

       Reps in the 6-12 range build a somewhat equal amounts of muscular strength and muscular endurance.

       Reps in the 12+ range build muscular endurance and size (this is called sarcoplasmic hypertrophy).

By doing rep ranges at each of these different increments, you’re building well-rounded, balanced muscles – full of endurance, explosive power, and strength.

You can even mix up your amount of weight and reps within a single exercise.  Here’s an example of what I’d do for a dumbbell chest press on a Friday:

       12 reps at 45 pound dumbbells, rest 90 seconds.

       10 reps at 50 pound dumbbells, rest 90 seconds.

       8 reps at 55 pound dumbbells, done!

Always try to keep your muscles guessing, and you’re less likely to plateau (get stuck lifting the same amount of weight).

How Long Should I Wait Between Sets?

There is a very basic formula for how long to wait between your sets based on how many reps you’re doing for the exercise:

       1-3 Reps: Rest for 3 to 5 minutes

       4-7 Reps: Rest for 2 to 3 minutes

       8-12 Reps: Rest for 1 to 2 minutes

       13 Reps+: Rest for 1 minute or less

Now, pair this time between sets with how many reps you are doing.  If you mix up rep ranges on a daily basis, you need to mix up your rest time between sets too.  This is how you build well-rounded muscles, and a well-balanced body

How Long Should I Exercise?

45 minutes to an hour.If you’re doing 15-25 sets of total exercise, you should be able to get everything done within that 45 minute block.  Now, factor in a five or ten minute warm-up, and then stretching afterwards, and the workout can go a little bit longer.  If you can go for over an hour and you’re not completely worn out, you’re simply not pushing yourself hard enough.

Less time, more intensity, better results.

Keep Track Of Everything

Keep a workout journal! You should be getting stronger, faster, or more fit with each day of exercise.  Maybe you can lift more weight, lift the same amount of weight more times than before, or you can finish the same routine faster than before.

Write everything down so that you can compare yourself against a previous workout.