Not exact matches
The
heavy seated dumbbell
press engages your front and side delts.
3 × 20
seated bent over deltoid raise 2.3 × 20
seated side lateral dumbbell rise 3.3 × 20
seated front dumbbell raise 4.3 × 6
heavy dumbell
press and then superset with lighter weight.
So, continue your workout with a superset consisting of
heavy seated dumbbell
presses followed by light dumbbell shoulder
presses.
The best workouts for you would be
heavy weight lifting (focus on full body exercises such as squats, deadlifts, pull ups,
seated row, bench
press, etc), or high intensity interval training.
Pump It Up Not rated yet push up bars warm up, then 5 - 10 sets dips next do
seated alternate dumbbell
presses 5 sets
heavy low reps. follow up with abs leg lifts and scissors...
Even if you're a newbie to weight training, skip the machines in the circuit that you do need for safe
heavy lifting on leg
press, chest
press, and
seated row or lat pull down and do bicep curls and triceps exercises (see below) using dumbbells.
Try doing this strict
seated press variation (which increases upper back and shoulder demands more than standing) one to two times per week for 4 sets of 4 - 6 repetitions with a moderate to
heavy load, holding each rep at the top for two seconds to increase overhead stability.
PK Workout Plan 4 sets of
Seated dumbbell shoulder
presses 4 sets of
heavy dumbbell shoulder shrugs 4 sets of bent over dumbbell raises 4 sets of front dumbbell...
Routine 3: Medium —
Heavy Weight Warm - up Bench
Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell Row: 15 / 12 / 10 Reps Incline Dumbbell Bench press: 50 Reps Seated Dumbbell Curls: 15
Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell Row: 15 / 12 / 10 Reps Incline Dumbbell Bench
press: 50 Reps Seated Dumbbell Curls: 15
press: 50 Reps
Seated Dumbbell Curls: 15 Reps
4 sets of
Seated dumbbell shoulder
presses 4 sets of
heavy dumbbell shoulder shrugs 4 sets of bent over dumbbell raises 4 sets of front dumbbell raises Do the first sets 12 reps then progress with weight on each set to failure
A
seated shoulder
press can help you keep good posture and lift
heavier but if you want to work your core while you work your shoulders you need to stand up.
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench
press using thick bar 3 x 5
seated cable row using shoulder - width bar 3 x 7 close - grip bench
press using reverse grip 3 x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively
heavy singles 5 minute rest
seated overhead
press using thick bar (in front) 3 x 5 - 7 standing biceps curl with straight bar and narrow grip 3 x 8 - 10
seated alternate hammer curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.
The side
seat panels can be
pressed off if someone
heavy slides out of the
seat the wrong way.