FM 102 SHOULDERS and TRAPS

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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.

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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.

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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

View instructions

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.

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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.

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9

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

View Video
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11

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

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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

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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.

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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.

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8

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

Follow instructions below.

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10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

View Video
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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

View Video