GYM WORKOUTS (Shoulders)

workouts:

                

SHOULDERS

The article below will discuss about the anatomy of the shoulder, its function, it's location in the body, and some exercises for each area of the shoulder.

The shoulders are the most widely used muscle in the upper body.

Shoulders-Deltoids

Anterior Head

• Function: Flexion, Medial Rotation
• Location: Front portion of the shoulder girdle
• Exercise: Barbell Shoulder Press

Middle Head

• Function: Abduction
• Location: Middle/Side of the shoulder
• Exercise: Dumbbell Side Laterals

Posterior Head

• Function: Extension, Lateral Rotation
• Location: Back of the shoulder
• Exercise: Bent Over Dumbbell Rear Delt Raise With Head On Bench

Shoulder-Building Workout Programs

Workout 1

                                         

1    Barbell Shoulder Press       3 sets, 4-6 reps

                                                           

2 One-Arm Side Laterals     3 sets, 12 reps

                                                           

3 Front Plate Raise     3 sets, 12 reps (Hold 3 seconds at the top.)

                                                           

4 Lying Rear Delt Raise  3 sets, 15 reps

                                                           

Workout 2

                                          

1 Seated Side Lateral Raise    3 sets, 8-12 reps

                                                           

2 Pushups       3 sets, 4-6 reps

                                                            

3 Reverse Fly      3 sets, 12 reps

                                                            

4 Side Lateral Raise      3 sets, 15 reps

                                                           

Workout 3

                                          

1 Seated Bent-Over Rear Delt Raise    3 sets, 8-12 reps

                                                            

2 Dumbbell Shoulder Press                       3 sets, 4-6 reps

                                                            

3 Standing Low-Pulley Deltoid Raise    3 sets, 8-12 reps

                                                            

4 Barbell Rear Delt Row     3 sets, 12 reps

                                                           

Workout 4

1 Arnold Dumbbell Press    3 sets, 6-8 reps

                                                           

2 Bent Over Low-Pulley Side Lateral       3 sets, 12 reps

                                                           

3 Lying One-Arm Lateral Raise  3 sets, 10 reps

                                                           

4 Front Dumbbell Raise     3 sets, 12 reps

                                                            

Workout 5

1 One-Arm Side Laterals  3sets, 8 reps (Hold 3 seconds at the top.)

                                                           

2 Standing Military Press  3 sets, 6-8 reps

                                                           

3 Reverse Fly   3 sets, 12 reps

                                                           

4 Side Lateral Raise   3 sets, 15 reps