Tag Archives: Shoulders

The shoulders, formally called the deltoids, consist of three heads: the anterior, posterior and the lateral. All three heads need to be adequately targeted to provide an overall balance of look and strength.

Well-defined deltoids can make a physique appear bigger, more toned and more muscular. Bigger shoulders cast a large shadow and exude such qualities like confidence, self-assurance, and always in control.

Terry Crews

Terry Crews: Expendables Workout Plan

Being a former NFL player, Terry Crews is no newbie to the gym. You don’t get this from taking it easy and lifting light. There’s no doubt we can all learn a little something from Terry’s routine.

Monday: Shoulder/Arms/Abs/Cardio

Superset

  1. Upright Barbell Row – 1 set of 6 reps
  2. Power Clean & Jerk – 1 set of 6 reps
  3. Romanian Deadlift – 1 set of 6 rep
  4. Jump Squats – 1 set of 6 reps

Giant Set (4 rounds with 30 seconds between each round)

  1. Alternating Dumbbell Front Lateral Raise – 1 set of 10 reps
  2. Arnold Dumbbell Press – 1 set 10 reps
  3. Lateral Raise – 1 set of 10 reps
  4. Rear Dumbbell Flyes – 1 set of 10 reps
  5. Hammer Dumbbell Curl – 4 sets of 10 reps
  6. Rotator Cuff – 4 sets of 10 reps (30 seconds between each set)

Giant Set (30 seconds between sets)

  1. Crunches – 1 set to failure
  2. Leg Raises – 1 set to failure
  3. Cardio – 30 minutes treadmill at 3.5 miles at 7mph

Tuesday: Back/Cardio

  1. Barbell Deadlift – 4 sets of 10, 8, 6, 4 reps at desired weight (30 second between sets)
  2. Pullups – 3 sets of 10, 8, 6 reps at desired weight (30 seconds between sets)
  3. Behind the Neck Pull-ups – 1 set of 15 reps (30 seconds rest)

Giant Set: Side To Side Chins

  1. Side To Side Chins – 1 set of 6 reps, right. 1 set of 6 reps, left. 1 set of 3 reps, middle
  1. Reverse Barbell Row – 4 sets of 10 reps (30 seconds between sets)
  2. Machine Row – 10, 8, 6, 4 reps at desired weight (30 seconds between sets)
  3. Seated Row – 4 sets of 10 reps (30 seconds between each set)
  4. Cardio – 30 minutes treadmill at 3.5 miles at 7mph

Wednesday: Cardio Day

  1. Treadmill: 45 minutes, 7.0 MPH (5 miles)

Thursday: Chest/Arms/Abs/Cardio

  1. Power Clean & Jerk – 4 sets of 10 reps (30 seconds between each set)
  2. Barbell Bench Press – 4 sets of 10, 8, 6, 4 reps at desired weight (30 seconds between sets)
  3. Incline Barbell Press – 4 sets of 10, 8, 6, 4 reps at desired weight (30 seconds between sets)

Superset (30 seconds between each set)

  1. Dumbbell Flyes – 4 sets of 10 reps
  2. Dumbbell Bicep Curl – 4 sets of 10 reps

Superset (30 seconds between each set)

  1. Dips – Chest Version – 1 set of 15 reps
  2. Pushups – 4 sets of 20 reps

Giant Set (30 seconds between sets)

  1. Crunches – 1 set to failure
  2. Leg Raises – 1 set to failure
  3. Cardio – 30 minutes treadmill at 3.5 miles at 7mph

Friday: Legs/Triceps/Abs/Cardio

  1. Barbell Squat 4 sets of 10, 8, 6, 4 reps at desired weight (30 seconds between each set)

Superset (30 seconds between each set)

  1. Single Leg Leg Press – 4 sets of 10 reps
  2. Calf Raise – 4 sets of 10 reps
  3. Hack Squat – 4 sets of 10 reps (30 seconds between each set)
  4. Close Grip Barbell Bench Press – 4 sets of 10, 8, 6, 4 reps at desired weight (30 seconds between sets)
  5. Leg Extensions – 4 sets of 10 reps (30 seconds between each set)

Giant Set (30 seconds between sets)

  1. Crunches – 1 set to failure
  2. Leg Raises – 1 set to failure
  3. Cardio – 30 minutes treadmill at 3.5 miles at 7mph

Saturday: Cardio Day

  1. Treadmill: 30 minutes at 3.5 miles at 7mph

Sunday: Cardio or Optional Day Off

  1. Treadmill: 30 minutes at 3.5 miles at 7mph or Rest Day (optional)

Rear Deltoid Flys

The shoulder muscle, formally known as the deltoids, comprises of three heads: the posterior, lateral and the anterior. The rear deltoid fly exercise, also known as posterior flys or reverse flys, targets the posterior head of the deltoid. This exercise is most commonly performed with a “pec deck” machine and can be executed by individuals of all fitness levels.

Anatomy

A well defined posterior head makes the shoulder look complete and also adds to the overall definition of the upper back. The posterior head is primarily responsible for the following shoulder movements: extension, external rotation, transverse extension and transverse abduction.

The lateral head of the deltoid, infraspinatus, lower and middle trapezius, teres minor and the rhomboids assist the posterior head of the deltoid in this exercise movement. The triceps brachii and various wrist extensors help to stabilize the arms during the motion.

Exercise Equipment

The rear deltoid fly is traditionally performed on a “pec deck” machine which can be pre-loaded or plate loaded. The machine comes with a seat and back support or chest pad depending if the individual is sitting chest first or back first. The levers can be adjusted for greater range of motion and the seat can be adjusted for taller or shorter exercisers.

Individuals may substitute dumbbells, kettlebells, cables or resistance bands instead of a machine. However, they would need to perform this exercise bent over or laying against an incline bench.

Grip and Hand Placement

Adjust the seat so that the horizontal handles on the levers are shoulder height. Grab the horizontal handles with an overhand grip so that the palms are facing the ground at all times.

How To Do Them?

  1. Sit with chest against the pad.
  2. Adjust the levers so that they are fully in the rear of the machine.
  3. Grab the horizontal handles with an overhand grip.
  4. Make sure the arms are parallel with the ground.
  5. Rotate the shoulders inward so the elbows are even with the forearms and the shoulers.
  6. Keep a slight bend in the elbows at all times.
  7. Pull the levers backwards until the elbows just pass the back.
  8. Pause for a moment as the posterior deltoids are fully contracted.
  9. Slowly return to the starting position.
  10. Repeat exercise for desired volume of sets and repetitions.
  11. This exercise can also be performed 1 arm at a time.

 

Caution

Individuals should take the following cautions into consideration when performing this exercise:

  • Do not lock out the elbows as this could lead to potential joint injuries.
  • Do not rock back and forth when performing this exercise.
  • Keep the weight under control at all times.
  • Make sure the handles and seat are aligned properly to avoid improper form and potential injuries.
  • Do not bend over or backwards when performing this exercise at this could lead to low back and postural issues.
  • Keep a tight grip on the weight at all times to prevent injuries from losing control of the weight.
  • If the individual is a beginner, elderly or recovering from an injury then they should use a lighter weight.

 

Lateral Deltoid Raise

The shoulder muscle, formally known as the deltoids, comprises of three heads: the lateral, anterior, and posterior. The lateral deltoid raise, also known as side deltoid raise or side raise, is an isolation exercise that targets the lateral head of the deltoid. This exercises is most commonly performed with dumbbells and can be executed by individuals of all fitness levels.

Anatomy

A well defined lateral head can add to the overall size and shape of the shoulder. The lateral head is primarily responsible for the following shoulder movements: adduction, flexion and transverse abduction.

The anterior head of the deltoid, supraspinatus, lower and middle trapezius and the serratus anterior all assist the lateral head of the deltoid in this exercise movement. The levator scapulae, upper trapezius and various wrist flexors help to stabilize the body during the motion.

Exercise Equipment

Typically the lateral deltoid raise is performed in an upright position using dumbbells. However, individuals may substitute dumbbells with a barbell, kettlebells, cables, or resistance bands. Some gyms even have a lateral deltoid raise machine that can be used instead of dumbbells. Additionally, individuals may perform this exercise seated on bench, chair, or on an exercise ball. This exercise can also be performed while seated on an incline bench or lying on one’s side.

Grip and Hand Placement

Grab the dumbbells with an overhand grip.

Instruction

  1. Stand with feet shoulder width apart and knees slightly bent.
  2. Keep torso upright at all times.
  3. Grab dumbbells and extend arms downwards along the outside of the thighs.
  4. Turn palms toward the thighs when arms are fully extended and keep the palms facing the ground during the raising of the weight.
  5. Keep a slight bend in the elbows.
  6. Raise the arms upwards until parallel with the ground and even with the shoulders.
  7. Pause at the top and slowly lower the weight.
  8. Repeat exercise for desired volume of sets and repetitions.
  9. This exercise can be done with both arms at the same time or alternating between arms.

Caution

Individuals should take the following cautions into consideration when performing this exercise:

  • If an individual has balance or coordination issues, then this exercise should be performed in a seated position with a back rest.
  • Do not swing the arms when raising or lowering the weight.
  • Do not lock out the elbows as this could lead to potential joint injuries.
  • Don not lock out the knees as this could lead to potential joint injuries.
  • Do not rock back and forth when performing this exercise.
  • Keep the weight under control at all times.
  • Do not bend over or backwards when performing this exercise at this could lead to low back and postural issues.
  • Keep a tight grip on the weight at all times to prevent injuries from dropping the weight.
  • If the individual is a beginner, elderly or recovering from an injury then they should use lighter weights.

 

Anterior Deltoid Raise

The shoulder muscle, formally known as the deltoids, comprises of three heads: the anterior, posterior and lateral. The anterior deltoid raise, also known as front deltoid raise, is an isolation exercise that targets the anterior head of the deltoid. This exercises is most commonly performed with dumbbells and can be executed by individuals of all fitness levels.

Anatomy

The anterior head of the deltoid is a dominant feature of a well defined shoulder. It’s primarily responsible for the following shoulder movements: abduction, internal rotation, flexion and transverse flexion.

The clavicular head of the pectoralis major, the lateral head of the deltoid, lower and middle trapezius and the serratus anterior all assist the anterior head of the deltoid in this exercise movement. The upper trapezius, levator scapulae and various wrist flexors help to stabilize the body during the motion.

Exercise Equipment

Typically the anterior deltoid raise is performed in an upright position using dumbbells. However, individuals may substitute dumbbells with a barbell, kettlebells, cables, or resistance bands. Additionally, individuals may perform this exercise seated on a bench, chair, or on an exercise ball. This exercise can also be performed while seated on an incline bench or lying on one’s side.

Grip and Hand Placement

Grab the dumbbells with an overhand grip. If using a barbell, grab with an overhand grip at shoulder width. Sometimes, individuals may use an underhand grip when performing this exercise. An underhand grip tends to take some of the emphasis off of the anterior deltoid and places it on the biceps brachii.

Instruction

  1. Stand with feet shoulder width apart and knees slightly bent.
  2. Keep torso upright at all times.
  3. Grab dumbbells and extend arms downwards in front of the thighs.
  4. Keep a slight bend in the elbows and palms facing the ground at all times.
  5. Raise the arms upwards until parallel with the ground.
  6. Pause at the top and slowly lower the weight.
  7. Repeat exercise for desired volume of sets and repetitions.
  8. This exercise can be done with both arms at the same time or alternating between arms.

Caution

Individuals should take the following cautions into consideration when performing this exercise:

  • Do not rock back and forth when performing this exercise.
  • Keep the weight under control at all times.
  • Do not swing the arms when raising or lowering the weight.
  • Do not lock out the elbows as this could lead to potential joint injuries.
  • Don not lock out the knees as this could lead to potential joint injuries.
  • Do not bend over or backwards when performing this exercise at this could lead to low back and postural issues.
  • If an individual has balance or coordination issues, then this exercise should be performed in a seated position with a back rest.
  • If the individual is a beginner, elderly or recovering from an injury then they should use lighter weights.
  • Keep a tight grip on the weight at all times to prevent injuries from dropping the weight.