Workouts Training Schedule

Shoulders: training the deltoids correctly

Shoulders: training the deltoids correctly

by in Workouts - Training Schedule

last updated: October 04, 2016

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The shoulders are a weak spot for many people: here is a complete routine focused on abduction movements, for working on the sides of the deltoid.

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This workout is very important to me, as it focuses on one of my weaknesses.

In my opinion, this is a fairly comprehensive routine, with most of the exercises implemented using abduction techniques (lateral raises).

If you, like me, want to work on the lateral deltoids, lateral raises are the only legitimate method.

On to the description of the routine

1 - Standing lateral raises with dumbbells

  • 3 x 10/12
  • 3 x (10 + 10) stripping

Standing lateral raises with dumbbells

2 - Dumbell push presses with rotation

  • 5 x 10/12

The final rotation allows for the involvement of the posterior deltoid

Dumbell push presses with rotation

3 - Sitting lateral raises with dumbbells

  • 4 x 12 + Max with knees bent, arms outstretched
    Sitting lateral raises with dumbbells

4 - Standing same weight front barbell shoulder press

  • 3 x 12 + 20 with knees bent and 30% less weight

Elbows tight and firm, restart with each rep

Standing same weight front barbell shoulder press

5 - Lateral raises with weight discs, one arm at a time

  • 3 x 12 no recovery

Try it and let me know any doubts, thoughts or concerns

 

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