How to Start Shoulder Workout For All Level Bodybuilder - Awais World

Welcome to the Awais World blog here's a shoulder gym routine daily practice for fledglings, intermediates, and high level people. This exercise will focus on the significant shoulder muscles, including the foremost deltoid (front deltoid), horizontal deltoid (side deltoid), and back deltoid (back deltoid). As usual, warm up prior to starting activity and counsel a wellness expert or medical care supplier on the off chance that you have any wellbeing concerns.


Shoulder workout for beginner, intermediate and advanced - Awais World

Shoulder Workout for Beginners:

Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps Sit on a bench with back support, holding a dumbbell in each hand at shoulder level. Press the dumbbells overhead until your arms are fully extended, then lower them back down to shoulder level.

Dumbbell Lateral Raises: 3 sets of 10-12 reps Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Raise the dumbbells out to your sides until they reach shoulder height, then lower them back down.

Front Dumbbell Raises: 3 sets of 10-12 reps Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs. Raise the dumbbells forward until they reach shoulder height, then lower them back down.

Face Pulls: 3 sets of 10-12 reps Attach a rope or band to a cable machine at face height. Pull the rope or band towards your face, squeezing your shoulder blades together, then release it back.

Shoulder Workout for Intermediates:

Barbell Shoulder Press (Seated or Standing): 4 sets of 8-10 reps Sit on a bench with back support or stand with your feet shoulder-width apart, holding a barbell at shoulder level. Press the barbell overhead until your arms are fully extended, then lower it back down to shoulder level.

Dumbbell Arnold Press: 4 sets of 8-10 reps Sit on a bench with back support, holding a dumbbell in each hand at shoulder level with your palms facing towards you. Rotate your palms as you press the dumbbells overhead, then rotate them back to the starting position as you lower the dumbbells.

Cable Lateral Raises: 4 sets of 10-12 reps Stand with your side to a cable machine, holding the handle in the hand farthest from the machine. Raise the handle out to your side until your arm is parallel to the ground, then lower it back down.

Bent-Over Dumbbell Reverse Flyes: 4 sets of 10-12 reps Bend at your hips with a slight bend in your knees, holding a dumbbell in each hand with your arms hanging down. Raise the dumbbells out to your sides until your arms are parallel to the ground, then lower them back down.

Shoulder Workout for Advanced:

Military Press (Barbell or Dumbbell): 5 sets of 6-8 reps Stand with your feet shoulder-width apart, holding a barbell at shoulder level or dumbbells at shoulder height. Press the weight overhead until your arms are fully extended, then lower it back down.

Seated Dumbbell Shoulder Press with Drop Sets: 4 sets of 8 reps (followed by a drop set with lighter weight for max reps) Sit on a bench with back support, holding a dumbbell in each hand at shoulder level. Press the dumbbells overhead until your arms are fully extended, then lower them back down.

Dumbbell Lateral Raises with Supersets: 4 sets of 10 reps (superset with Cable Lateral Raises for 10 reps) Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Raise the dumbbells out to your sides until they reach shoulder height, then lower them back down.

Upright Rows: 4 sets of 8-10 reps Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip. Pull the barbell towards your chin, leading with your elbows, then lower it back down.

Face Pulls with Resistance Bands: 4 sets of 12-15 reps Attach a resistance band to a sturdy anchor at face height. Pull the band towards your face, squeezing your upper back muscles, then release it back.

Notes:

Rest around 1-2 minutes between sets, all things considered. Pick loads that challenge you yet permit you to keep up with appropriate structure. For a high level exercise, integrate power methods like drop draws and supersets to push your lines and advance muscle development. Guarantee legitimate structure during each activity to keep away from wounds and expand shoulder muscle commitment. Remember to extend your shoulders after an exercise to further develop adaptability and help recuperation. Recall that singular wellness levels might fluctuate, so change loads and activities to your capacities. Moreover, center around keeping up with legitimate structure during each activity for ideal outcomes and injury counteraction.

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