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Shoulder training in 30 minutes.

24 September 2009 No Comment

arnold-schwarzenegger-dumbbell-pressShoulders are muscles which are very easy to injury and if you do so you can not train anything else except legs so better be careful and warm them well.

Today we continue our series of articles for those who have no time but still want to be in shape and today we will train shoulders.

Ready? Let’s begin.

Many start shoulders training with seated barbell shoulder press others with Dumbbell lateral raise however people from group 2 says it is better to start with this exercise in order to warm well your shoulders to avoid trauma I can say I tried both variants and both are good but the common thing we must have is 2 sets of 20 reps with light weight and it does not matter what exercise are you doing first.

dumbbell-lateral-raiseWe will begin our routine with Dumbell Lateral Raise done in 4 sets 12-15 reps.
Second exercise is Barbell Shoulder Press again in 4 sets 12-15 reps.
Next exercise is Dumbbell Rear Lateral Raise done in 4 sets 12-15 reps.
This way you attack lateral and back deltoids.

Intentionally I did not include front deltoids because they work enough at your chest training but if you see that your front deltoids are lacking size include here Dumbbell Front Raise in 3 sets 12-15 reps.

Dumbell Lateral Raise 4×12-15 reps

Barbell Shoulder Press 4×12-15 reps.

Dumbbell Rear Lateral Raise 4×12-15 reps.

Here are some good videos related to shoulders training which will be useful for you.

Shoulders Workouts – Weight Training Exercises For Big Delts

Workout Shoulder Muscles with Shawn Ray and Kevin Levrone

Ronnie Coleman – Shoulder Workout

In the picture gallery you can see how to do each exercise. Pictures are displayed in the order exercises are described in article.

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