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:
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.
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.
Not exact matches
-- Paused shrugs with
dumbbells: 4 sets x 12 reps —
Dumbbell lawnmowers: 5 - 8 sets x 8 - 15 reps — Front plate raises with a 25 - pound plate: 1 set x 100 reps — Bent -
over rear
lateral raises: 4 sets x 20 reps
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.
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
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
Dumbbell fly — 3 x 10 - 12 C2 Seated bent
over lateral raise — 3 X 10 - 12
Arnold Press 2 - 4 sets of 8 - 15 reps (no rest)
Lateral Raises 2 - 4 sets of 8 - 15 reps (no rest) Bent
Over Laterals (Pronated Grip) 2 - 4 sets of 8 - 15 reps (no rest)
Dumbbell Shrugs 2 sets of 10 - 15 reps 2 - 4 sets of 8 - 15 reps (no rest) External Rotations 2 - 4 sets of 8 - 15 reps (60 second rest)
Friday: Seated Leg Presses Lying Leg Curls Smith Machine Lunges Stiff - Legged Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps) Seated Overhead
Dumbbell Press
Dumbbell Front Raises
Dumbbell Side Raises Bent -
Over Lateral Raises
Triset # 2: Bent
Over Laterals 3 sets of 10 - 12 reps Concentration Curls 3 sets of 10 - 12 reps Lying
Dumbbell Triceps Extensions 3 sets of 10 - 12 reps
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.
We strongly recommend using machines
over dumbbells to perform
lateral raises.
The Seated
Dumbbell Lateral Raise is a variation of the Bent
Over Lateral Raise which requires less whole - body stabilization and allows for more isolation of the shoulder muscles.
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
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