shoulder exercises

jacky <Shoulder Blast> 

This time to move on for those guys who really want to tighten their belt in the field of fitness .here is my first blog for the shoulder and how to make a wide and cup shape shoulder.

Below, Bumstead shares one of his favorite delt programs. feel free to adjust the sets and reps to suit your ability, but use the intensity techniques. I also suggest a thorough warmup and delt hangs to finish the routine. (See the notes beside each move in the workout.)

JACKY'S SHOULDER BLAST

EXERCISE 1

REAR-DELT FLYEHow to

4sets

10-12reps

--rest

*Performed as a single-arm movement.

EXERCISE 2

DUMBBELL PRESSYou'll need: Bench, DumbbellsHow to

4sets

8-10*reps

--rest

Start with 2 warmup sets, then do the 4 sets as heavy as possible. Do the concentric portion fast, shooting out at bottom, then slowly bring the weight down.

EXERCISE 3

BARBELL OVERHEAD PRESS

4sets

12-15*reps

--rest

*Use lighter weight. Perform reps super- strict and slow.

EXERCISE 4

DUMBBELL LATERAL RAISEYou'll need: Dumbbells, Squat RackHow to

6sets

8, 8, 8, 10, 10, 10*reps

--rest

*Hold the weight at the top of the rep for 3 seconds for the first 3 sets. Do the other 3 sets the standard way.

EXERCISE 5

REVERSE PEC DECK FLYE

4sets

8 to failure*reps

--rest

*Go as heavy as possible.

EXERCISE 6

DUMBBELL FRONT RAISEYou'll need: DumbbellsHow to

3sets

20reps

--rest

EXERCISE 7

DELT HANGYou'll need: DumbbellsHow to

2sets

45 sec. eachreps

--rest