Work­out 4 SHOUL­DERS

Men's Fitness - - Trainer | Main Workout -

1 OVER­HEAD PRESS

Sets 5 Reps 10 Tempo 2010 Rest 90sec

Hold a bar in front of your neck with your hands just wider than shoul­der-width apart. Keep­ing your chest up and core braced, press the bar over­head un­til your arms are straight. Lower it back to the start.

2 RACK PULL

Sets 5 Reps 10 Tempo 2111 Rest 90sec

Stand tall in front of a bar­bell rest­ing on safety bars at knee height. Bend and grasp the bar with an over­hand grip, then stand up un­til your back is straight again, squeez­ing your shoul­der blades to­gether at the top.

3 SEATED DUMB­BELL PRESS

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Sit on an up­right bench with a dumb­bell in each hand at shoul­der height. Keep­ing your chest up, press the weights di­rectly over­head un­til your arms are straight, then lower them back to the start.

4 LAT­ERAL RAISE

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Stand tall, hold­ing a light dumb­bell in each hand by your sides with palms fac­ing. Keep­ing your chest up and a bend in your el­bows, raise the weights out to shoul­der height, then lower back to the start.

5 RE­VERSE FLYE

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Bend for­wards from the hips hold­ing a light dumb­bell in each hand with palms fac­ing. Keep­ing a slight bend in your el­bows, raise the weights out to shoul­der height, then lower back to the start.

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