FM 102 SHOULDERS and TRAPS
1
Smith Machine Overhead Shoulder Press
Warm up sets =
2 Warm up sets
Working sets =
4 Working sets
25 Reps
15 Reps
10 Reps
6 Reps
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position. Slowly begin to lower the barbell until it is level with your chin while inhaling. Then lift the barbell back to the starting position using your shoulders while exhaling. Repeat for the recommended amount of repetitions. Variation: You can use dumbbells or a barbell to perform this exercise.
Rep information
This is the big set of the day. Increase weight every set and LOG so you have something to beat next time.
2
Upright Barbell Row
Warm up sets =
1 Warm up set
Working sets =
5 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.
Rep information
3
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
12 Reps
12 Reps
12 Reps
Hold the dumbbells in front of your thighs, palms facing your thighs. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale. Slowly return to the starting position using the same path as you inhale. Repeat for the recommended amount of repetitions. Variation: You can perform this exercise with a barbell or by alternating dumbbells.
Rep information
Use light weight try not to rock back to help move the weight. Go 1 arm at a time, not 2 arms like instructions. Also don't need to raise dumbbell too far past your eye line as we don't want to rest at top of rep.
4
Seated Side Lateral Raise
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed standing up.
5
Seated Side Lateral Raise
Warm up sets =
1 Warm up set
Working sets =
5 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
25 Reps
Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed standing up.
6
Reverse Machine Flyes
Warm up sets =
1 Warm up set
Working sets =
5 Working sets
Rep information
Change height of seat every set.
25 Reps
25 Reps
25 Reps
25 Reps
25 Reps
Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. Pause at the rear of the movement, and slowly return the weight to the starting position.
7
Dumbbell Shrug
Warm up sets =
1 Warm up set
Working sets =
5 Working sets
10 Reps
10 Reps
25 Reps
25 Reps
25 Reps
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down. Lower the dumbbells back to the original position. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.
Rep information
Follow instructions below.
8
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
9
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information