Start with warming up shoulders because they are easily injured. I do light front and side raises with some presses thrown in. Once good and warm I start with seated dumbbell military press. I start light with 10 reps and do 4 sets ending with 6 reps. Then I move to side raises. I do these a little heavier than most people but still keep good form. The key is to keep your elbows above your wrists. Trust me it gets alot harder this way. I do around 4 sets starting with 10 reps and going down to 7. Then I move to the reverse flye machine. If you do not have one you can lay face down on an incline bench and do rear delt raises that way I only do 3 sets here because it starts to work the traps and rhomboids. I usually work traps and shoulders on the same day.Start with warming up shoulders because they are easily injured. I do light front and side raises with some presses thrown in. Once good and warm I start with seated dumbbell military press. I start...more
- Updated Mar 11, 2008 2:31pm
What traps workout has worked best for you?
I like doing behind the back smith machine upright rows. I know, thats a freaking long name. I'll hop over and do some dumbbell shrugs or shrugs on the lunge/shrug machine. I don't like doing barbell because of the positioning.I like doing behind the back smith machine upright rows. I know, thats a freaking long name. I'll hop over and do some dumbbell shrugs or shrugs on the lunge/shrug machine. I don't like doing barbe...more
- Updated Mar 11, 2008 2:31pm
What back workout has worked best for you?
The ideal back workout starts with chins for 4 sets of reps going from 10-6. But I am working my up to that with lat pulls since I way around 220. If chins get too easy do some weighted chins and make sure you are going all the way up to your chest and all the down. Then off to Bent-over Barbell Rows. People are always doing these wrong because they want to go heavy. Think about what you are trying to work and make sure you feel it in that spot. I do these on these deadlift platform to get full extension. I bend all the over, bending my knees and resting the bottom of my stomach on the top of my quads. I do 4 sets going from 10 reps down to 6. Then I move to cable rows. I lean forward into every rep and come back controlled and stop my back just past 90 degrees and pull the handle to stomach. If I have some energy left I will go to the lat pull machine and do some reverse grip pulls and burnout to hit the front side of my lats.The ideal back workout starts with chins for 4 sets of reps going from 10-6. But I am working my up to that with lat pulls since I way around 220. If chins get too easy do some weighted chins and ma...more
- Updated Mar 11, 2008 2:31pm
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