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Thursday, August 25, 2016

beginners shoulder workout


The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.




The deltoid covers the shoulder and consists of three distinct segments:

1. The anterior or front deltoid allows you to raise your arm to the front.

2. The medial or middle deltoid allows you to raise your arm to the side.

3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.

The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you'll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:


For lagging middle and posterior delts (but good anterior delts): 1.

     Exercise                                                       Sets                  Reps   

A    Barbell Overhead Press                              4                      6-8
B    Dumbbell Lateral Raise                              3                       8-12
C    Cable Lateral Raise (behind back)             3                      12-15     
D    Rear-Delt Dumbbell Kickback                   4                      10-15

 For lagging anterior delts (but good medial delts): 2.

     Exercise                                                                        Sets                    Reps

A    Dumbbell Overhead Press                                          4                       6-10
B    Barbell Front Raise                                                      3                       8-12
C    Dumbbell Lateral Raise                                               3                       8-12
D    Rear-Delt Dumbbell Kickback (w/ext rotation)       3                       12-15

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
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