Shoulders

Shoulders

All exercises are to be done for a 2 minute time period with a 1 minute rest period between exercises.  This routine was put together as a resistance workout and not as a strength training routine.  For this routine you will need dumbbells at a weight that you can sustain the exercise for 2 minutes.   Weight lifting bar with plates that you can sustain the exercise for 2 minutes.

1. Back presses- Sit with back straight and hold the bar across the back of the neck with an overhand grip.  Etxtend the bar straight up, keeping the lower back as straight as possible.  Return to initial position.

2.  Bent over lateral raises- Stand with legs slightly apart and knees slightly bent, lean forward at the waist while keeping the back straight.  With arms hanging down, grasp the dumbbells with the elbows slightly bent.  Raise the arms to the horizontal.  Return to initial position.

3.  Seated front presses- Sit with the back straight and hold the bar with an overhand grip, restig it across the upper chest.  Extend the bar vertically.  Return to initial position. 

4.  Alternate front arm raises- Stand with feet slightly apart.  Hold the dumbbells with an overhand grip as they rest against the front of the thighs.  Alternate raising the arms to the front at eye level.

5.  Lateral dumbbell raises- Stand with a straight back, with legs slightly apart, arms to the side holding a dumbbell in each hand.  Raise the arms to horizontial with the elbows slightly bent. Return to initil position.

6.  Barbell front raises- Stand with the legs slightly apart and the back straight contracting the abdominal muscles.  Hold the barbell with a overhand grip and rest it against the thighs.  Raise the barbell with extended arms to eye level.  Return to initial position.

7.  Upright rows- Stand with legs slightly apart and back straight.  Grasp the barbell with an overhand grip slightly wider than the shoulders.  Pull the barbell up along the body to the chin, keeping the elbows as high a possible.  Lower in a controlled manner. 

8.  One dumbbell front raises- Stand with the legs slightly apart, back straight, and the abdominal muscles contracted.  With arms extended, grasp a dumbbell in both hands with fingers crossed over each other and rest it against the thighs.  Raise the dumbbell to eye level.  Return to initial position.