Shoulder
Press Upright Row Side to Front Raise (light weight: 3 sets: 15 reps) Hammer Curl Skull Crushers Overhead Tricep Extensions Biceps Curl
Not exact matches
Another great technique he employed while training his delts were trisets comprised of overhead barbell
presses,
upright rows and lateral raises, in that exact order.
Leg Extension 2 x 10 - 15 Straight leg deadlift 2 x 10 - 15
Upright row (hands shoulder width apart) 2 x 10 - 15 Scott biceps curl 2 x 10 - 15 French bench
press on a flat bench 2 x 10 - 15 Cable
row 2 x 10 - 15 Dumbbell bench
press 2 x 10 - 15
-- Behind - the - neck
press: top set of 5 reps, back - off sets of 8 - 20 reps — Paused shrugs with cambered bar: 4 sets x 12 reps — Kettlebell
upright rows with a rope: 4 sets x 12 - 20 reps — Reverse pec decks: 4 sets x 20 reps
This head is best hit with the front rise, the overhead
press and
upright rows.
Day 3 Shoulder
press — 2 sets Hammer shoulder
press — 2 sets
Upright row — 2 sets Hammer curl — 2 sets Barbell curl — 2 sets Preacher curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets Dumbbell overhead extension — 2 sets
Pull Up Barbell
Row Military
Press Incline Barbell Bench Press Barbell bench press Wide Grip Upright Row
Press Incline Barbell Bench
Press Barbell bench press Wide Grip Upright Row
Press Barbell bench
press Wide Grip Upright Row
press Wide Grip
Upright Row Dips
Excessive overhead movements and high repetitions involving
upright row, lateral raises and bench
press techniques should be avoided.
Above all, don't push Front Squats, Incline
Presses, Pull - Ups / Pulldowns, Dumbbell
Upright Rows and Decline Triceps Extensions hard.
Incorporating heavy
presses,
upright rows and lateral raises in your shoulder routine will help you get massive shoulders because all those exercises are great exercises for your shoulders.But what about your rear deltoids?
Even though movements such as overhead
presses or
upright rows do engage a great deal of the medial or lateral deltoid head, the side lateral raise will isolate and target this area even more perfectly.
Can I switch out BB bench
press with DB's or switching
Upright rows with seated DB
press once in a while for a change?I just don't see another exercise written down on the article in place of those two.
Exercise 1: Military
Press Exercise 2: Barbell
Upright Rows Exercise 3: Dumbbell Front Raise Exercise 4: Standing Dumbbell Side Lateral Raise Exercise 5: Barbell Shoulder Shrugs
Legs: Squats, Stiff - Legged Barbell Deadlift Chest: Barbell
Press (rotate between different bench angles), B / B Bench - press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
Press (rotate between different bench angles), B / B Bench -
press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
press (Medium Grip) Back: Barbell
Rows, Pull - ups, Bent - over B / B
Rows Shoulders: Military
Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
Press,
Upright Barbell
Rows Triceps: Close - Grip Bench -
press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Raises 4.
Overhead
presses, front raises, side raises and
upright rows are all good exercises for targeting the shoulders.
Power exercises like clean and
press and heavy
upright rows will build strong muscular shoulder muscles.
That's what I've been doing for the past 6 months, and it is really amazing to see what happens: I'm down to 56 kg (super lean) from my initial 61 before cutting out simple and starchy carbs 5 years ago, I have probably at least 1 kg more of muscle, my strength has doubled in the sense that I used to bench
press 20 kg each hand, and now I use 40 kg, I used to shoulder
press with 15 kg each hand and now I use 30 kg, I used to seated
upright row 30 kg and now I use 60 kg, and I use to leg
press 100 kg, now I use 200 kg.
I'm doing squats, ez bar curls, dumbbell bench and bent
rows one day... and deadlifts, seated
press and shoulder - width
upright rows only to bottom rib on the next day.
With five stations and manual weight stacks for resistance, this sleek home gym is apt for basic moves like
upright rows, bent
rows, seated
rows, bench
presses, leg extensions standing curls, leg curls, military
presses, etc..
Instead of
upright rows, stick to exercises such as dumbbell shoulder
presses, military
presses and various raises.
PHAT Day 3 (Back & Shoulders Hypertrophy)-- Barbell
Row, Chin - up, Machine
Row, Hammer Strength
Row, Hammer Strength Lat Pulldown, Dumbell Shoulder
Press, Reverse Flyes,
Upright Barbell
Row, Lateral Raise
Never use inherently dangerous movements such as squats in a Smith machine,
upright barbell
rows, dips with weights hanging from a belt, behind - the - neck
presses and pulldowns, and so on.
It combines a deadlift, an
upright row, and finally into a push
press or a military
press.
Warm up: Behind - the - Neck
Press: 2 sets x 12 - 20 reps Behind - the - Neck
Press: 4 sets x 6 - 10 reps Military
Press: 3 sets x 6 - 10 reps Lateral Raises: 3 sets x 6 - 10 reps EZ - Bar
Upright Rows: 3 sets x 6 - 10 reps Dumbell Shrugs: 4 sets x 6 - 10 reps You should use a weight for each exercise that allows you to use proper form and fail in the specified rep range.
Bench
presses 4 x 10, 8, 6, 6 Incline dumbbell
presses 3 x 8, 6, 6 Wide - grip chins 3 x 10, 8, 6 Barbell
rows 3 x 8, 6, 6 Deadlifts 3 x 8, 6, 6 Seated barbell
presses 3 x 10, 8, 6
Upright rows 3 x 8, 6, 6 Incline situps 2 x 30 - 40 Incline knee raises 2 x 20 - 30
Shoulders Dumbbell Shoulder
Press (alternate with
Upright Rows every other workout) 3 sets of 12, 10, 8 reps Lateral Raises (alternate with Military
Press every other workout) 3 sets of 10 - 12 reps Bent Over Laterals (alternate with Rear Delt Machine) 3 sets of 12 - 15 reps
Bench
Press 5 × 5 Incline Barbell
Press, or DB Bench
Press, 3 sets of 6 - 10 reps Barbell or DB Seated Overhead
Press, 3 sets of 6 - 10 reps Arnold
Press or
Upright Rows, 3 sets of 6 - 10 reps Closegrip bench
Press, or Skull Crushers, 3 sets of 6 - 10 reps
Day 2 - Shoulders, Legs, and Abs Military
Press Barbell Upright Rows Bent Over Lateral Raises On Incline Bench Squats Lunges (press with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Kne
Press Barbell
Upright Rows Bent Over Lateral Raises On Incline Bench Squats Lunges (
press with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Kne
press with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Knee Ins
75 Degree Incline DB Bench
Press DB Bench
Press One Arm
Rows DB Pullovers Bent Over Lateral Raises DB
Upright Rows Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (
Press with heels) Lying Leg Curls Calf Raises
For shoulders I may do some different exercises than Tuesday including cheer
presses (raises arms in «v» shape) and
upright rows.
FIRST incline
press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10 dumbbell bench
press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench
press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench
press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench
press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell
upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell
upright row 1 x 8 - 10 dumbbell (two - arm)
press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm dumbbell
row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
The dumbbell shoulder
press and seated
row appear to be reliable options, but the barbell shoulder
press, bench
press,
upright row and incline lat pull - down are good alternatives.
You know, with overhead
presses and kneeling
presses and
upright rows and that one kinda simulate swimming a little bit.