The other form of performing this exercise is the way of seated dumbbell lateral raise and this will be a dumbbell
bent over lateral raise.
A1 Bench Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell Rows * — 3 x 8 B1 incline dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated
bent over lateral raise — 3 X 10 - 12
Not exact matches
To exercise his shoulders, The Rock does 4 sets of 12 reps each of barbell shoulder presses, leverage shoulder presses, standing low - pulley deltoid raises, a
bent over version of side
lateral raises and some normal reverse machine flyes.
Undue elbow extension finds its way into rear delt workouts as well, especially in the case of
bent -
over lateral raises.
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.
A typical set includes seated
bent over deltoid raises, seated front dumbbell raises, and seated side
lateral rises.
Bent -
over lateral raise With your upper body parallel with the floor and slightly
bent but rigid elbows, raise the weights out to your sides in line with your deltoids.
Maybe you're tired of the same old shoulder routine of presses, side
laterals, and
bent -
over raises and are in need of something fast and furious and effective.
Intro: No matter how many times you've heard that the on - arm
bent -
over lateral raise is superior to its bilateral counterpart because it lets you place more stress on each side, that isn't true.
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back:
bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side
lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable side crunches
There are also many arm raise exercises such as standing or seated side
lateral raises, cable front or
lateral raises, standing or seated front raises, standing or seated
bent over dumbbell
lateral, lying side
laterals, and reverse pec.
The even week shoulder workout is then finished off with arnold presses,
bent over flies, and side
lateral raises.
In the previous example, where the anterior deltoids overpower the other two deltoids, forgoing front raises in favor of
lateral and
bent -
over laterals (rear
laterals) is wise.
They're basically the same as the
Lateral Raises we talked about above, but in a
bent over position.
For example, your shoulder routine might consist of 2 x 8 seated barbell presses, 2 x 10 standing dumbbell
laterals, and 2 x 10 seated
bent -
over dumbbell
laterals.
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: