Variable -
Grip Dumbbell Shoulder Press One of the biggest benefits of dumbbells is that they allow...
Not exact matches
After that, you can add variety by alternating the last two exercises with
dumbbell presses and close -
grip shoulder presses.
Grab a
dumbbell with your left hand, using a neutral
grip, and curl and
press the weight overhead while keeping your head up,
shoulders back and spine neutral.
The exercises which are most suitable for partial reps include the bench
press, squats, deadlifts, barbell and
dumbbell curls, barbell
shoulder press, dips, close
grip bench, pushdowns and bent - over rows.
Perform a hammer curl with both
dumbbells before twisting your wrists out, keeping a firm
grip on the
dumbbells into a
shoulder press.
Exercise selection: In his defense Michael brings a good point about flat
dumbbell presses with neutral
grip for long term application without causing
shoulder / bicep impegement.
Wednesday: Chest,
Shoulders, Triceps Bench
press 3 x 6 Incline
dumbbell press 3 x 6 Military press 3 x 6 Dumbbell side laterals 3 x 6 Close grip press 3 x 6 Triceps pushdow
dumbbell press 3 x 6 Military
press 3 x 6
Dumbbell side laterals 3 x 6 Close grip press 3 x 6 Triceps pushdow
Dumbbell side laterals 3 x 6 Close
grip press 3 x 6 Triceps pushdowns 2 x 8
You
should also perform: 3 × 8 - 12 reverse -
grip chin - up with flat bench barbell
press superset (60 - second rest) 3 × 8 - 12
dumbbell shrug with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch with bent - knee hanging leg raise (no rest).
To be safe, do
shoulder - friendly variations wherever possible (e.g. replace barbell
shoulder press with high incline neutral
grip dumbbell press; replace bench
press with neutral
grip flat
dumbbell press).
Modified Giant - set: Rear Delt Rows (performed like a reverse bench
press) 2 sets (Rest 45 seconds) Dumbbell Shoulder Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close Grip Bench Press 2 sets (Rest 45 sec
press) 2 sets (Rest 45 seconds)
Dumbbell Shoulder Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close Grip Bench Press 2 sets (Rest 45 sec
Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close
Grip Bench
Press 2 sets (Rest 45 sec
Press 2 sets (Rest 45 seconds)