Workout Plans: Shoulders 2

Shoulders are an often overlooked and undertrained bodypart. Many beginning weight lifters rate the chest, back, and arm musclesas being the most desirable and important to train. However, well-developedshoulders will make you appear broader, and help you achieve that v-taper thateveryone is striving for. It also doesn’t hurt that building stronger shoulderswill help your other lifts (such as bench presses), and may prevent possibleinjury on heavier lifting days.

Try this shoulder workout this week.

Warm up: 5 minutes on exercise bike, skipping, or treadmill

1. Seated Dumbbell Shoulder Press:

· 5 pyramid sets (increasing weight, decreasingreps) – 12, 10, 8, 6, 4

2. Dumbbell Side Lateral Raises:

· 4 sets of 8-10 reps

superset with…

2. Dumbbell Front Raises:

· 4 sets of 8-10

3. Face Pulls (with rope attachment):

· 4 sets of 8-12 reps

superset with…

3. Cable Side Lateral Raises

· 4 sets of 8-12 reps

4. Barbell Upright Rows

· 3 sets of 8-12

superset with...

4. Barbell Shrugs

· 3 sets of 8-10 (hold for 4 seconds at the top ofeach shrug)

Tip: On side lateral raises, feel as though you’re raisingwith your elbows first. Do NOT lift from your hands. Also, throughout thisworkout, take 1 second to lift the weight, but 4 seconds to bring the weightback down. Controlled negatives can really boost muscle growth.

Have a great workout. Make sure to immediately follow thisworkout with a shake containing 25-50 grams of protein, as well as someglutamine and creatine to help boost recovery. Go get it!

Visit our website at www.completenutritioncanada.comfor more information and access to our online health supplement store!