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Advanced Shoulder Workout 2

Jamie September 15, 2023

Exercise 1: Barbell Push Press

• Sets: 5
• Reps: 5-6
• Rest: 2 minutes

How to Perform:

1. Stand with your feet shoulder-width apart.
2. Hold a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width apart.
3. Bend your knees slightly and explosively push the barbell overhead by driving through your legs.
4. Lock out your arms at the top and return the barbell to shoulder height.

Tips:

• Engage your core for stability.
• Use leg drive to assist with the press.
• Choose a weight that challenges you within the rep range.

Exercise 2: Arnold Press

• Sets: 4
• Reps: 8-10
• Rest: 90 seconds

How to Perform:

1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder height, palms facing your body.
2. Rotate your palms outward as you press the dumbbells overhead.
3. Reverse the motion, rotating your palms back in as you lower the dumbbells.

Tips:

• Maintain proper posture with your back against the bench.
• Control the rotation of your palms during the exercise.
• Use challenging weights while maintaining proper form.

Superset:

Exercise 3a: Barbell Shrugs

• Sets: 3
• Reps: 8-10
• Rest: None (move immediately to 3b)

How to Perform:

1. Stand up straight with a barbell in front of you, using an overhand grip, hands slightly wider than shoulder-width apart.
2. Lift your shoulders as high as possible.
3. Squeeze your traps at the top.
4. Lower your shoulders back down slowly.

Tips:

• Focus on a direct up-and-down motion.
• Use a weight that challenges you within the rep range.

Exercise 3b: Dumbbell Front Raises

• Sets: 3
• Reps: 8-10
• Rest: 90 seconds

How to Perform:

1. Stand with a dumbbell in each hand, palms facing your thighs.
2. Raise one arm straight in front of you until it’s shoulder height.
3. Lower it back down slowly and repeat with the other arm.

Tips:

• Keep a slight bend in your elbows.
• Control the movement without swinging.
• Choose weights that challenge you but allow for controlled reps.

Exercise 4: Cable Face Pulls

• Sets: 4
• Reps: 12-15
• Rest: 60 seconds

How to Perform:

1. Attach a rope attachment to a high pulley on a cable machine.
2. Stand facing the machine and hold the rope with both hands, palms facing each other.
3. Pull the rope towards your face, squeezing your shoulder blades together.
4. Slowly return to the starting position.

Tips:

• Focus on engaging your rear deltoids and upper back muscles.
• Keep your elbows high and wrists straight.
• Use an appropriate resistance level.

This advanced shoulder workout is designed to challenge your strength and endurance. Ensure you warm up properly before starting, maintain good form throughout, and adjust the weight or resistance levels as needed. If you experience discomfort or pain, consult a fitness professional or doctor.