How to Define Your Shoulders
January 27, 2010 by admin
Filed under How to Define Your Shoulders
Using this unique shoulder building and defining workout is the most effective way on how to define your shoulders! Its the ultimate shoulder routine to get you defined and cut shoulders that get noticed every time you show them off!
Hi everyone!
How to define your shoulders is all about implementing a shoulder building and defining routine that ensures you are hitting all 3 major areas of the shoulders. Therefore, you want to make sure you are building and defining the front deltoids, the side deltoids and the rear deltoids. We will now explore 3 exercises that combined together, create the ultimate shoulder building and defining workout.
Shoulder Building & Defining Exercise 1 – Side Laterals
This is the most important exercise. Using dumbbells and standing straight, raise and lower the dumbbells with your arms fully extended and perpendicular to your body. At the top of the movement, dip the dumbbell down as if you were water out of a picture. Make sure to drop the weight if you are not getting good form. This exercise is all about technique, getting that full extension and emulating that “pouring water out of a piture” method.
Shoulder Building & Defining Exercise 2 – Front Raises
Using dumbbells and standing straight, raise and lower the dumbbells with your arms fully extended and parallel to your body.
Shoulder Building & Defining Exercise 3 – Rear Raises
Similar to side laterals but this time raise and lower the dumbbells back more and let the movement be a little more open with a slight bend in the elbows.
In order to implement this shoulder building and defining routine, do a rep of each of the three exercises and this will constitute as one total rep. Do 15 total reps to complete 1 set. Do 4 sets to complete this shoulder routine.
The key on how to define your shoulders is to use implement exercises that hit all areas of the shoulder and to make sure to use good form. Perform this shoulder building and defining routine over the coming weeks and you will see a significant difference and get fantastic results!
Best Shoulder Building Workout for Mass & Strength
January 20, 2010 by admin
Filed under Best Shoulder Building Workout for Mass Strength & Definition!
Follow the ultimate workout for shoulders and start performing these explosive shoulder lifts to get massive, round defined deltoids! This is shoulder building to the next level and by far the best shoulder workout for mass, strength and definition!
Hi everyone!
The key to a great workout for deltoids is directly related to the shoulder lifts you perform. Ultimate shoulder building is both a combination of power and strength as well as endurance. In this workout, focus on power and strength with the barbbell press in the first exercise. Exercise 2 and exercise 3 will be dumbbell leaning lateral raises and dumbbell shoulder raises witch will initially focus on power and strength but as the reps and sets go on, will focus more on muscular endurance. This combination is the best shoulder building workout for mass and definition!
Shoulder Building Exercise 1 – Barbbell Press
4 Sets – 15, 12, 8, 6 Reps
60 second break between sets
Barbell Press Top Position
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Barbell Press Bottom Position
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Shoulder Building Exercise 2: Dumbbell Leaning Lateral Raise
4 Sets of “Moving Down the Rack”
120 second break between sets
Moving Down the Rack: Take a weight that you can perform 10 to 15 leaning lateral raises, perform the set to failure, then drop the weight by 2.5 to 5 pounds and perform another set to failure. Repeat these sets of leaning lateral raises until you reach the end of the dumbbell rack and you have no more weights to lift!
Dumbbell Leaning Lateral Raise Bottom Position
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Dumbbell Leaning Lateral Raise Top Position
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Shoulder Building Exercise 3: Dumbbell Shoulder Raise
4 Sets of “Moving Down the Rack”
120 second break between sets
Moving Down the Rack: Take a weight that you can perform 10 to 15 dumbbell shoulder raises, perform the set to failure, then drop the weight by 2.5 to 5 pounds and perform another set to failure. Repeat these sets of dumbbell shoulder raises until you reach the end of the dumbbell rack and you have no more weights to lift!
Dumbbell Shoulder Raise Bottom Position
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Dumbbell Shoulder Raise Top Position
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The combination of barbbell press, dumbbell leaning lateral raises and dumbbell shoulder raises enables you to get a wide range of should lifts and lets you hit the deltoids at all angles. This is the key to the best shoulder building workout for mass!
Until next time, don’t forget to get your workout in and stay classy planet earth!
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Dwight Howard Explosive Shoulder Workout
December 30, 2009 by admin
Filed under Dwight Howard Explosive Shoulder Workout
CLICK HERE TO GO TO WEBSITE INDICATED IN VIDEO: WWW.ATHLEANX.COM
Hi everyone and welcome to this shoulder workout that is guaranteed to blast them into the new decade! Getting bigger, stronger more defined shoulders is an art as they are comprised of three major area: front deltoid, middle deltoid and read deltoid. In order to build them and get them stronger, you need to ensure that your shoulder workouts are incorporating exercises that hit all these areas. This is just the workout to get at all those areas.
This workout is comprised of 5 shoulder exercises and 3 sets are to be completed for each exercise. This is not a circuit training workout so you are going to want to complete all the sets in each exercise before moving on. You are also going to want to take 45 to 60 second breaks between sets.
Below are the exercises for the this shoulder blast workout. Be sure to check out the video above if you are unfamiliar or unsure on how to perform these exercises.
Exercise 1: Wall Handstand Push Ups
3 Sets to Failure – Remember to engage your core for balance and you can walk up the wall a bit to self spot yourself.
Exercise 2: Dumbbell Extension & Rotation Side Laterals
3 Sets & 10 to 12 Reps per Set
Exercise 3: Dumbbell Front Raise Rows
3 Sets & 10 to 12 Reps per Set
Exercise 4: Physioball Rolling Dumbbell Presses
3 Sets & 10 Reps per Set
Exercise 5: Reverse Tubing “X” Pull Downs
3 Sets & 10 Reps per Set
As this is not a circuit training workout, you can get the weights up a bit because you have some rest in between sets. Challenge yourself and keep the rest time between sets to 45 to 60 seconds.
In order to build a strong, muscular, ripped and athletic body, you need to incorporate workouts such as the shoulder workout above and circuit training workouts such as I have presented in other articles. Moving in and out of the circuit training and non circuit training phases takes planning so prior to jumping into your next workout, plan out what you wish to achieve over the coming weeks and months in regards to your body’s physical development. Once you know what your goals are, find yourself and appropriate workout and nutritional plan that coincide with those goals and then head off to the gym for that next workout!
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This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.
This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!
This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program
