ADVANCED SHOULDER WORKOUTS 2

Ball like shoulders-broad physique. Change your workouts every week. For instance, if you do front press this week change to back press the following week. Start with dumbbell workout a week. Go for short combined workout a week. Pre-plan a month's workout plan and schedule a different plan the next month. Surely you will find best results, added perfect diet and rest. Here, few workouts for your shoulder muscles.  

ADVANCED SHOULDER WORKOUTS (Set-2):

1. Back press:

Shoulder back press

• Sit in a bench. Grasp the barbell using an overhand grip at shoulder level with your hands shoulder width apart, pointing the elbows towards the floor.
• Push the barbell up and overhead so that the arms are fully extended. After a pause lower the weights to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

2. Seated dumbbell press:

Seated dumbbell press

• Position yourself on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing in toward each other.
• Simply press the dumbbells up over head and return to start position just outside your shoulders.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

(or)

3. Seated dumbbell press:

Seated dumbbell press

• Position yourself on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them just outside of each shoulder with palms facing each other.
• Simply press the dumbbells up over head and return to start position just outside your shoulders.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

4. Bent over lateral raise:

Bent over lateral raise

• Stand with your feet slightly spread and your upper body bent as shown in the picture. With your arms hanging at your sides hold one dumbbell in each hand.
• Raise the dumbbells to shoulder level, your hands should be completely extended when you reach shoulder level. Return to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

(or)

5. Lateral raise:

Lateral raise

• Stand with your feet slightly spread, keep your back straight, your arms hanging at your sides, palms facing front, holding one dumbbell in each hand.
• Raise the dumbbells to shoulder level, elbows facing the ground. Return to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

6. Bent over rear delt row:

Bent over rear delt row with head on bench

• Stand with your feet slightly spread. Bend your body so the angle between your legs and upper body is 90°. Support your body with head on the bench as shown in the image.
• Raise the dumbbells to shoulder level, keeping your elbow slightly bent. Return to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

(or)

7. Shoulder rear raise:

Shoulder rear raises

• Stand with your feet slightly spread. Bend your body to form 90° angle between your legs and upper body.
• Raise the dumbbells to the side keeping your hands straight and slowly do back to your start position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

8. Internal shoulder rotation:

Internal shoulder rotation

• Lye on the bench in side way with the hand(elbow facing the roof) holding the bench for the support. Hold a dumbbell in the hand(elbow facing the floor) hugging the chest.
• Release your hand to the level of the bench and return to the starting position. 
• Similarly turn around and repeat with the other hand.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :10-failure. 

9. External shoulder rotation:

External shoulder rotation

• Lye on the bench in side way with the hand(elbow facing the floor) holding your body for the support. Hold a dumbbell in the hand(elbow facing the roof) at arms level.
• Raise the dumbbell above so the fore arms form an angle of 90° with your body. Return to the starting position.
• Turn around and repeat for the other hand.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

10. Upright row:

Upright row

• Hold a barbell lower than shoulder width apart, resting on your thighs. Raise the bar toward your chin by leading with your elbows. When upper arms are parallel to the floor, stop the pull and lower the bar along the same path it was raised.
• At the top of your range of motion, your elbows should be higher than your wrists.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

11. Dumbbell upright row:

Dumbbell upright row

• Hold dumbbells in both your hands resting on the thighs. Similarly raise the dumbbells toward your chin by leading with your elbows. When your upper arms are parallel to the floor, stop the pull and lower the dumbbells along the same path it was raised.
• At the top of your range of motion, your elbows should be higher than your wrists.
• Note that both your hands should be at the same level when your raise and release.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

12. Bent over rows:

Bent over rows

• Stand with your feet slightly spread with the barbell in your hand also your knees & upper body is slightly bent. 
• Pull the bar towards your lower part of the chest and come back to starting position slowly.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :15-failure. 

Tags: Indian muscle building advanced shoulder back workouts, Shoulder workouts in Indian conditions, Indian body building shoulder workouts for advanced/experienced body builders.