Freeweights Workout
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Use the following exercises to help strengthen and develop your shoulder muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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Time |
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SHOULDER PRESS |
REVERSE FLYS |
CLOSE ARM PRESS |
LYING SIDE RAISE |
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2 Sets of 10 - 12 lifts - aim to keep your back pushed into the bench. |
2 Sets of 8 - 12 lifts - aim to keep chest on the incline bench. |
2 Sets of 8 - 12 lifts - balance the bar prior to lifting. |
2 Sets of 8 - 12 lifts each arm - aim to keep the arm straight. |
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UPRIGHT ROW |
BENT OVER 1 ARM LAT RAISE |
WIDE ARM PRESS |
AROUND THE WORLDS |
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2 Sets of 10 - 12 lifts - focus on keeping elbows high. |
8 - 12 lifts each arm - aim to keep your back straight. |
2 Sets of 8 - 12 lifts - keep your hands wide apart. |
1 Set 8 - 12 lifts work through a complete range of movement. |
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Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next. If you click on each image, it will give you a full exercise description. If your tired only work for 4 - 6 exercises. |
STRETCH AFTER EACH EXERCISE
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