Machine Workout

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!
Date	.	Time	.
PALMS IN PRESS	LOW PULLEY ACROSS BODY	SEATED FRONT RAISE	BENT OVER SIDE RAISE
.	..	.
2 Sets of 10 - 12 lifts - aim to keep your palms facing inwards.	2 Sets of 10 - 12 lifts each arm with 30 - 45 seconds rest.	2 Sets of 8 - 12 lifts keeping your back and arm straight.	2 Sets of 10 - 12 lifts - aim to keep a slight bend in the arm.
LYING SIDE RAISE	LYING UPRIGHT ROW	WIDE ARM PRESS	SMITH MACHINE UPRIGHT ROW
.	.
2 Sets of 8 - 12 lifts each arm - aim to keep the arm straight.	2 Sets of 10 - 12 lifts - keep your elbows higher than hands.	2 Sets of 10 - 12 lifts - aim to keep your palms facing forwards.	2 Sets of 10 - 12 lifts - keep your elbows high throughout.
Aim to work through all 8 exercises - however if you feel tired or sore, work for the first 4 - 6 only. If you click on each image, it will give you a full exercise description. STRETCH AFTER EACH EXERCISE WWW.NETFIT.CO.UK

mpu-3 250 300