delts ‘n’ tri’s

Hey,sporties!

Today I’m back on track with a new fitness post for your shoulders & arms.

Most of the girls I see at the gym are just workin’ on their legs & booties , but…..to achieve a balanced physique with the right proportions,girls also have to work on their upper-bodies!!!:D

My shoulders are quite weak…but I’m tryin’ to get them stronger with each performed workout.

So let’s make our shoulders stronger…TOGETHER!!!

1)DUMBBELL SHOULDER-PRESS

• While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.

• Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

• Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

• Now, exhale and push the dumbbells upward until they touch at the top.

• Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

3 sets (12/10/8 reps)

2)FRONT DUMBBELL RAISE

• Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position

• While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor.

• Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.

3 sets (12/10/8 reps)

3)SKULL CRUSHER

• Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.

• Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.

• Lift the bar back to the starting position by extending the elbow and exhaling.

3 sets (12/10/8 reps)

4)SIDE LATERAL RAISE

• Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.

• While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor.

• Lower the dumbbells back down slowly to the starting position.

3 sets (12/10/8 reps)

5)LEVER LATERAL RAISE

• Sit in machine. Situate bent arms between padded lever and sides of body. Grasp handles if available.

• Raise arms to sides until upper arms are horizontal. Return and repeat.

3 sets (12/10/8 reps)

6)CABLE LATERAL RAISE

• Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley  (palms facing down).

• Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.

• Begin to use the left hand and come across your body out until it is elevated to shoulder height.

• Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position.

• Switch arms and repeat the exercise.

3 sets per arm (12/10/8 reps)

7)FRONT CABLE RAISE

• Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.

• Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms’ length with the palms of the hand facing your thighs. This will be your starting position.

• While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor.Pause for a second at the top.

• Lower the arm back down slowly to the starting position.

• Switch arms and perform the exercise with the right one.

3 sets per arm (12/10/8 reps)

8)CABLE EXTENTIONS

• Attach a rope attachment to a high pulley and grab with a neutral grip.

• Standing upright and a very small inclination forward, bring the upper arms close to your body . This is your starting position.

• Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended. Only the forearms should move.

• After holding for a second, at the contracted position, bring the rope slowly up to the starting point.

3 sets (12/10/8 reps)

 

That’s it for today!!!

 

 

Sporty kisses,

A.