MASSIVE SHOULDER GAIN

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The Shoulders | Deltoids Free Workout Plan Program Routine

1. Push Press
Sets: 4 Reps: 6
Notes: Push yourself very hard.

2. Machine Military Press (Shoulder Press)
Sets: 3 Reps: 6

3. Side Raises
Sets: 3 Reps: 12

4. Elastic Band Rear Raises
Sets: 3 Reps: 12
Notes: Try drop sets (lengthen the elastic

5. Elastic Band Front Raises
Sets: 3 Reps: 12
Notes: Try drop sets (lengthen the elastic)

Day 2 - Shoulders Workout Plan

6. Arnold Press
Sets: 4 Reps: 6
Notes: One week try standing, the next week try arnold press on a ball, then the next week back on the bench.

7. Push Press
Sets: 3 Reps: 12

8. Rear Raises (On the Ball)
Sets: 3 Reps: 12
4. Side Raises (Elastic Band)
Sets: 3 Reps: 12

9. Front Raises
Sets: 3 Reps: 12

Average: 5 (3 votes)
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ive nvr heard of this

mighty-mike's picture

ive nvr heard of this elastic band thing

Hi, Mike. There are elastic

cameron's picture

Hi, Mike. There are elastic band with handles attached at both ends. They even sell bands with different tensions on them. You can, for example, stand in the center of the band and then take each handle and do bicep curls. I think they even have something that you can attach to the middle of the band allowing you to insert that attachment in a door frame (hinge side) and shut the door on it. Then you can put your back to the door and take the handles of the bands and push out stretching the bands. It's light weight to add resistance.

In my gym there are some that are attached to anchor in the floor. You can move a bench to it and lie down with your head to the floor anchor and position your bench so that you can do resistance crunches stretching the bands as you crunch your abs or even situp.

Cameron

Usually at gyms they have

dylan's picture

Usually at gyms they have rubber tubing.
Its great for all exercises

You can buy them at almost any sports store.
Its like a Workout-to-go.

Rotator Cuff Workout?? New

cameron's picture

Rotator Cuff Workout??

New workout idea for Dylan that sort of fits this subject.

What's the best rotator cuff conditioning workout for all of us?

My uncle had a sore shoulder and eventually was told he injured his rotator cuff. They put him on an exercise program though don't know what it was. He is in his late 40s. I guess I'd like to see a great rotator cuff workout video.

Cameron

Some things in here I have

star09's picture

Some things in here I have not thought about before.Thanks for making such a cool post which is really very well written.will be referring a lot of friends about this.Keep blogging.Kleen Bore

Nice and interesting post i

star09's picture

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