Seated Row Bent Over Row Lat Pull Down or Pull
Ups Lateral Raises for the Shoulders Reverse Flyes for the Shoulders Over Head Press for the Shoulders
Not exact matches
The
lateral head is best targeted with a supinated (palms
up) or neutral (hands facing each other) grip and the medial head with a pronated (palms down) grip — the long head, which assists in shoulder extension, gets maximum activation when the arm is
raised during extension exercises.
So for example, while performing dumbbell
lateral raises, he found that a great way to isolate his middle delts was by rotating his palms back so that his pinkie fingers were higher than his thumbs on the way
up.
He used it as a finisher to his regular set of
lateral raises by picking
up a heavier set of dumbbells and holding them out to his sides for as long as he could, focusing on the intense burn in his shoulders.
We caught
up with Henson's trainer, Mike T. of Force Fitness Inc., who shared one of her secret moves: the Incline Front &
Lateral Raise.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin
up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side
laterals, bent
laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf
raise, bent lower back calf
raise (like donkey calf
raises where your upper body and lower body are in an «L» shape), seated calf
raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
12 each leg: Cable machine
Lateral Step -
up knee
raise This is a fun, complex movement that engages multiple muscle groups (adductors, obliques, glutes) and will challenge your stability and balance.
Raise your arm in a
lateral position out and
up as you rise to standing.
Step -
ups with
lateral raises / side
raises are a combination exercise that demand both strength and cardio.
Then 1 day a week I did: Aerobic exercise 2 mins @ 85, 2 mins @ 75, x 6 Push -
up 14 Chest press 14 Leg curl 16 Single arm row 14 Power lunge 16 ea leg Lat pull down 14
Lateral raise 16 Ball squat 16 Tricep extension 14 Dips 20 Repeat last 10 exercises
Step
up and perform a
lateral raise / side
raise at the top.
Push
ups Crunches Shoulder press Bicep curls
Lateral raise Overhead tricep extension One arm row
Now end
up the dumbbell
lateral raise by going back to the position from where you have started and put your dumbbells down.
The rear
lateral dumbbell
raise will make the shoulder muscles strength
up and you will start to feel the muscle buildup as you do the side
lateral dumbbell
raise.
The anterior deltoid
raises your arm in front,
lateral head moves your arm
up to the side, and the posterior head moves your arm to the rear.
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
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.
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 Knee Ins
Day 1 — Upper Body Power Bent Over Rows — 5 sets of 3 — 5 reps Weighted Wide Grip Pull
Ups — 2 sets of 8 — 10 reps Rack Chins — 2 sets of 8 — 10 reps Flat Bench Press — 5 sets of 3 — 5 Incline DB Press — 2 sets of 8 — 10 Cable Flies — 2 sets of 8 — 10 DB Shoulder Press — 5 sets of 4 — 6
Lateral Raises — 2 sets of 8 — 10
As well as their sporty appearance and excellent
lateral support, they are also height - adjustable, meaning that the full bucket seat can be lowered by
up to 30 mm or
raised by
up to 20 mm.
Deformation of the cabin and the loads acting on the occupants, above all to the chest and abdomen areas, can be reduced by
up to 50 percent compared with a
lateral collision with no
raising of the suspension.