Body Spartan raises hell with this chiseling shoulder workout
Gabe, Howie, and Priscilla destroy a shoulder workout that consists of almost all raises. This shoulder workout will get your shoulders so chiseled, that even Michelangelo would be impressed.
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Lateral DB raises
These can be performed seated or standing. With the dumbbells hanging at your side, you’ll begin to raise the weight until it is at shoulder height. You can either keep your arms straight or add a slight bend, no more than 45 degrees. It’s important to keep good posture (back straight, core tight, and looking straight ahead) so that you don’t recruit your traps or other muscles into the exercise. Complete a total of five sets, with a drop set for your fifth set (starting at the heaviest weight and dropping twice). Increase the weight with every set and lowering reps until the drop set.
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Partial lateral raises
This movement will be performed on a cable machine. Get a single grip attachment and attach it to the bottom setting of a cable machine. Standing lateral to the machine, grab it with the hand furthest away from the cable. You will pull the weight across the body until it is shoulder height, making sure that the arm is strait without bend. You will begin you reps by doing four partial reps and then one full rep. Then repeat that three more times for a total of 20 reps. Partials should only come down about six inches, which will cause constant tension on the lateral head of the shoulder.
Seated race pulls super set with low to high row
You will be using a rope attachment for this exercise. Attach the rope to a seated row machine and line yourself up just like a seated row. Grip the rope with the door knob grip, placing the ball of the rope in your hands and the rope coming out between your middle and ring fingers. Begin to pull toward your face while keeping your elbows flared out. You want to let the wrist go limp, which will allow you to activate the rear delts more and not the arms. You will then stand up, and re-position to a overhand grip. Begin doing low to high rows, making sure to keep the elbows flared out.
Rear delt flies
You will be adding a little TUT (time under tension) in this movement. Set up a cable machine to mid height. Cross over and grab each grip and begin your back fly. When you get to the top of the movement, with your arms fully extended out, you will hold the movement out for ten seconds. After the ten seconds, you will continue with ten reps. Repeat these four times for a total of 40 seconds of holds and 40 reps.
DB front raises
These can be performed seated or standing. With the dumbbells set horizontally in front of you (using a neutral grip), Raise the weight until it is at eye height. Keep the elbows strait and control the movement. Repeat for 20 reps.
Cable alternating front raises
Same concept as the dumbbell front raises except you will be holding one arm at the top of the movement (TUT) while you complete your reps with the other arm. Then repeat for the other side. Once you have complete ten reps on the second arm, switch back to the first arm for five reps. Once you have completed five reps on each side, you will then end with five reps using both arms simultaneously. This will complete one set.
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