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Advanced Shoulder Workout 3

Jamie September 15, 2023

Exercise 1: Clean and Press

• Sets: 5
• Reps: 4-6
• Rest: 2 minutes

How to Perform:

1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
2. Bend at your hips and knees to lower the barbell to the floor.
3. Explosively lift the barbell with a clean motion, bringing it to your shoulders.
4. From the shoulder position, press the barbell overhead until your arms are fully extended.
5. Lower the barbell back to the starting position in a controlled manner.

Tips:

• Use proper technique to perform the clean and press safely.
• Engage your core and maintain a neutral spine.
• Choose a challenging weight for the low rep range.

Exercise 2: Dumbbell Lateral Raises (Drop Set)

• Sets: 3
• Reps: 8-10 (Regular), then immediately lighter weight to failure (Drop Set)
• Rest: 90 seconds

How to Perform:

1. Hold a dumbbell in each hand by your sides, palms facing your thighs.
2. Lift both arms out to the sides until they’re parallel to the ground.
3. Lower your arms back down slowly.

Tips:

• Perform regular lateral raises for the first set with a challenging weight.
• Immediately switch to lighter dumbbells after the regular set and perform as many reps as possible.

Exercise 3: Upright Rows

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

How to Perform:

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, hands about shoulder-width apart.
2. Lift the barbell toward your chin, keeping it close to your body.
3. Lower it back down slowly, fully extending your arms.

Tips:

• Maintain a neutral spine and engage your core.
• Keep the barbell close to your body during the lift.
• Choose a challenging weight for the rep range.

Exercise 4: Front Plate Raises

• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

How to Perform:

1. Hold a weight plate (or dumbbell) with both hands, palms facing your body.
2. Stand with your feet shoulder-width apart.
3. Raise the weight plate in front of you until it’s shoulder height.
4. Lower it back down slowly.

Tips:

• Keep your arms slightly bent and wrists straight.
• Control the movement and avoid using your lower back.

Superset:

Exercise 5a: Bent-Over Dumbbell Reverse Flyes

• Sets: 3
• Reps: 10-12
• Rest: None (move immediately to 5b)

How to Perform:

1. Hold a dumbbell in each hand and bend at your hips to lean forward slightly.
2. Keep your knees slightly bent and your back straight.
3. Raise your arms out to the sides, squeezing your shoulder blades together.
4. Lower the weights back down slowly.

Tips:

• Concentrate on engaging your rear deltoids and upper back.
• Avoid using your lower back or neck to lift the weights.

Exercise 5b: Face Pulls with Resistance Band or rope attachment on cables(Drop Set)

• Sets: 3
• Reps: 10-12 (Regular), then immediately lighter band to failure (Drop Set)
• Rest: 60 seconds

How to Perform:

1. Attach a resistance band to a sturdy anchor point at chest height.
2. Grasp the band with both hands, palms facing downward.
3. Step back to create tension in the band.
4. Pull the band towards your face, squeezing your shoulder blades together.
5. Slowly return to the starting position.

Tips:

• Perform regular face pulls for the first set with a challenging band.
• Immediately switch to a lighter resistance band after the regular set and perform as many reps as possible.

This advanced shoulder workout now includes front plate raises to target your anterior deltoids. Remember to warm up properly before starting, use proper form throughout, and adjust the weight or resistance levels as needed. If you experience discomfort or pain, consult a fitness professional or doctor.