Tutorial 2 of 3
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Intermediate Shoulder Workout 2

Jamie September 15, 2023

Exercise 1: Standing Military Press

• Sets: 4
• Reps: 6-8
• Rest: 90 seconds

How to Perform:

1. Stand with your feet hip-width apart.
2. Hold a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width apart.
3. Press the barbell overhead until your arms are fully extended.
4. Lower the barbell back to shoulder height with control.

Tips:

• Engage your core for stability.
• Use a challenging weight, but maintain proper form throughout.

Exercise 2: Dumbbell Lateral Raises

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

How to Perform:

1. Stand with 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:

• Keep a slight bend in your elbows.
• Control the movement and avoid swinging.
• Use a weight that challenges you while maintaining good form.

Superset:

Exercise 3a: Front Plate Raises

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

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.

Exercise 3b: Rear Delt Flyes (Machine or Dumbbells)

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

How to Perform:

1. Use a rear delt fly machine or stand with a dumbbell in each hand.
2. For machines, follow the machine’s instructions. For dumbbells, bend at your hips to lean forward slightly.
3. Raise your arms out to the sides, squeezing your shoulder blades together.
4. Lower the weights back down slowly.

Tips:

• Focus on engaging your rear deltoids and upper back.
• Maintain good posture throughout the exercise.
• Choose weights or machine settings that challenge you but allow for proper form.

Exercise 4: Upright Rows

• Sets: 4
• Reps: 10-12
• Rest: 60-75 seconds

How to Perform:

1. Stand with your feet shoulder-width apart, holding a barbell or EZ bar 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.
• Use a weight that challenges you but allows for proper form.

Remember to warm-up before starting your workout and cool down afterward. Adjust the weight or resistance levels as needed to continue progressing. Supersets can help intensify your workout and save time, but ensure you maintain proper form during each exercise. If you experience discomfort or pain, consult a fitness professional or doctor.