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
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...
Not exact matches
Then
raise the
dumbbells over your head.
-- 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.
Then, keeping the upper arms in place, rotate them until the wrists come directly above the elbows - Using the traps to pull the weight up and then the rotator cuff muscles to
raise the weight
over the shoulder, press the
dumbbells by extending the elbows and straightening the arms overhead - Slowly return to the original position
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)
Use light weight in the beginning,
raising and lowering the
dumbbells directly
over your lower chest.
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 (3 x20 reps) Seated Overhead
Dumbbell Press
Dumbbell Front
Raises Dumbbell Side Raises Bent - Over Lateral
Raises Dumbbell Side
Raises Bent - Over Lateral
Raises Bent -
Over Lateral
RaisesRaises
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.
Raise the
dumbbell over your head with two hands so that both hands are supporting one end of the
dumbbell (the
dumbbell will be vertical with one end supported and the other hanging below it).
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.
Exercises that build these muscles include rear deltoid
raises, seated cable rows, wide - grip lat pulls, pull - ups, bent -
over rows, and one - arm
dumbbell rows.
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
Hold a
dumbbell in each hand, palms facing each other, and
raise them up directly
over your chest (a).
Raise both of the
dumbbells over your head with your hands facing forward.
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
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: