CT FLETCHER TRAINS MS. OLYMPIA DLB



MH Beach Body Club 5.4: Shoulders

Perform the next two exercises as a superset. Lower the weight over three seconds, and explode upwards for one.

01

Barbell military press

Sets:3 Reps:8 Rest:0

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.

02

Dumbbell shrug

Sets:3 Reps:8 Rest:90 secs

Hold a dumbbell in each hand by your side with your palms facing inwards. Raise your shoulders as high as you can, then lower them back down and repeat. 

Perform the next two exercises as a superset. Lower the weight over three seconds, and explode upwards for one.

03

Dumbbell standing shoulder press

Sets:3 Reps:8 Rest:0

Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

04

Barbell military press

Sets:3 Reps:8 Rest:60 secs

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.

Perform the next two exercises as a superset. Lower the weight over four seconds, and explode upwards for one.

05

Face pull

Sets:3 Reps:8 Rest:0

Attach rope handles to the top pulley on a cable machine. Kneel in front of it with one foot forward and flat on the grand. Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. Pause, then reverse the movement.

06

Incline prone reverse dumbbell fly

Sets:3 Reps:8 Rest:60

Lie face down on a bench set to a 45-degree angle holding two dumbbells hanging down in front of your chest. Squeeze your shoulder blades together to arc your hands away from each other. Keep a slight bend in the elbow throughout. Lift up to shoulder height then lower under control back to the start position.

Lower the weight over three seconds, and explode upwards for one.

07

Lateral raise to front raise

Sets:3 Reps:8 Rest:90 secs

Stand holding a dumbbell in either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you.






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MH Beach Body Club 5.4: Shoulders
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Date: 17.12.2018, 12:16 / Views: 35451