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Standard Shoulder Workout

The Standard Shoulder Workout This simple shoulder workout consists of four different exercises, each targeting a different part of the shoulder. This total workout is a great way to broaden your shoulders and increase the overall size of your upper body.
Equipment Needed A set of dumbbells, a bench, and a cable machine.
Exercises Exercise Information and Tips Rep Information
Bent Over Lateral Raise Start off by isolating your Posterior Deltoids with Bent Over Lateral Raise. Use a weight such that your first two sets are easily achieved while your second two are difficult. Complete 4 sets of 6 reps each, with a 1-2 minutes rest in between each set.
Seated Dumbbell Shoulder Press Next move on to the classic Seated Dumbbell Shoulder Press. Increase the weight each set. Start with a weight such that the final set will be very difficult. Complete 5 set of reps 6,6,5,5,4, with 1-2 minutes rest each set
Front and Side Dumbbell/Cable Raise Front and Side Dumbbell/Cable Raise is yet another shoulder isolation exercise. Increase the weight when you change from 8 to 6 rep sets. Complete 4 sets of reps 8,8,6,6 with 1-2 minutes rest in between each set.
External Rotation This exercise further strengthens your shoulders and rotator cuffs. Use the same weight throughout. Complete 3 sets of 10 reps, with 1-2 minutes rest in between each set.
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Machine Ab Crunch

Machine Ab Crunch This machine version of the Ab Crunch has the added advantage of being able to select the amount of resistance, thus allowing for more productive exercise.
Description
  1. Sit back in the machine securing your legs and arms in the positions given by the machine.
  2. Flex your abs and simultaneously pull your body forward and pull your legs upwards.
  3. Pause and slowly return back to the original position.
Things to Keep in Mind
  • If you are new to this exercise start out with a very low weight. Its easy to get ahead of yourself and potentially injure yourself with heavy weight.
  • Slowly returning to the original position helps to maximize this workout.
Visual Aids

Proper Form Machine Ab Crunch
Muscles Works Rectus Abdominis (Abs).
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Rotating Dumbbell Bench Press

Rotating Dumbbell Bench Press This exercise is very similar to the standard Bench Press, however because each arm is lifting a separate weight, the whole arm is forced to work harder in order to stabilize the dumbbells.
Description
  1. Lay down on your back on the bench. Hold the dumbbells on your chest with palms facing downwards away from your face.
  2. Flex your chest and extend your arms upward, simultaneously rotating your arms until your arms are fully extended and your palms face towards each other.
  3. Lower the weight back down to your chest while rotating your hands back to the original position.

Alternate Incline Version:

  1. Set the bench at a 45 degree angle and perform the exercise in the exact same manner.
Things to Keep in Mind
  • The advantage of using dumbbells over a standard Olympic bar is the extra work done in stabilization. Therefore focus on keeping good form and keeping good control over the weight to maximize your lift.
Visual Aids

Final Position, Rotating Dumbbell Bench Press
Muscles Works Pectoralis Major (chest), and Triceps Brachii (back of arm).
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