Shoulder Workout - Amanda Latona

(Exercise 1

(4 sets of 10-18 reps)

DUMBBELL SHOULDER PRESS

• The wide rep range is in place to keep the body guessing. If you do 10 reps then the weight should be heavier, but if you do 18 reps then the weight should be lighter.
• It's important to go to failure on every set, so adjust the weight and reps accordingly. If you feel you can do more, increase the weight!

EXERCISE 2/

(4 sets of 15-18 reps)

LATERAL / FRONT RAISE COMBO

• One lateral raise and one front raise equal one rep for this combo.
• Don't be afraid to go light on this lift. It's more important to maintain constant tension on the muscles. Rather than lifting heavy and letting your arms rest at the lowered position, make your transition seamless by not allowing your arms to drop all the way down to your side.

EXERCISE 3

(4 sets of 10-12 reps)

DUMBBELL UPRIGHT ROW

• Using dumbbells for upright rows activates the stabilizer muscles.
• This exercise can also be done using the barbell or Smith Machine for extra support if needed.

EXERCISE 4

(4 supersets of 12-15 reps)

REVERSE AND FORWARD HAMMER STRENGTH SHOULDER PRESS

• The reverse position of this exercise is unconventional, but effective. By sitting backward on the seat, you'll get an angle on the pressing movement which will hit your muscles differently. To keep your body guessing, you should always think outside of the box!
• The reverse portion consists of two single-arm mini-sets that are considered one working set.
• The forward portion consists of alternating single-arm presses. Pressing both left and right arms is considered one rep.
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EXERCISE 5

(4 supersets of 12-18 reps)

REVERSE PEC DEC SUPERSET WITH REAR LATERAL RAISE

• The rear (posterior) deltoids often get overlooked, but are a critical part of a shoulder. They give that nice round appearance that caps out your delts.
• Supersetting two rear-delt exercises helps you to not only reach failure on your first set, but to push past failure on your second set.
• With the Reverse Pec Dec, adjust the seat to where your arms are in a straight plane from your shoulders to your wrists. Also, keep your shoulders relaxed so you're not engaging your traps - you want to keep all the tension on shoulders.
• Don't let the tension come off your shoulders when you reset to the starting position, and squeeze your shoulder blades together at the end movement for a full contraction.
• For a quick transition superset, use the pec dec for your rear lateral raises as well. Simply turn around to the forward position and sit on the edge of the bench that you're already seated on. Reach down to grab your free weight and BAM! You're in position.

See full article at bodybuilding.com here.