Pre and Post workout Routines you need to do first, and when you are done
Start with the weaker rear deltoids and finish by hitting all three in one big-hitting lift even Arnold Schwarzenegger would be proud of.
- Do 10 reps of all four moves without stopping or putting the weights down
- Rest for 90 sec.
- Do 3 rounds in total
Reverse fly
Holding a dumbbell in each hand, bend your knees slightly and lean forward 45° from your hips. Hold the dumbbells together below you and keep your shoulder blades retracted. With your arms slightly bent, raise the weights out to your sides until your arms are parallel to the floor. Slowly return them to the start.
Pike Shoulder Presses
Lateral raise
Stand tall with your core braced and feet together. Hold the dumbbells together in front of your abdomen with palms facing each other. Leading with your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum. Stop at shoulder height, then slowly return to the start.
Go light, go slow and keep your body upright and neck relaxed so you don’t shift the emphasis onto your traps.
- To truly get the best out of this lift, at the top of the move tilt your wrists forwards as if pouring from a jug.
Arnold press
Curl the dumbbells up and bring them in front of you so your palms face you. Press the weights above your head until your arms are straight, twisting them as you go so your palms end up facing forwards. Reverse the movement so that the weights are in front of your chest again. That’s one rep.
The aim is to maintain tension on your shoulder muscles as long as possible to make them grow back stronger. To do this, stop fractionally short of full extension at the top of the move, and only lower the weights until your upper arms are parallel with the floor.
Keywords: Shoulders, bodyweight, dumbbells