FM 15 Shoulders and Traps
So below is your own personal workout plan. It has been set up to suit the equipment in Extreme gym so it is very detailed as far as hitting exact muscle groups. As mentioned, your body is pretty balanced with the exception of your upper chest a so the following plan has been set up to accommodate. The trainer at the gym will show you exactly how to perform each exercise so don’t panic if it looks like hieroglyphics to you
Make sure you write the below down in a book and show to your trainer for first workout day.
Ideally you would go 2 days on 1 day off 2 days on. Having said that, as someone just getting started you could pretty much train every day at the moment as your power of recovery will be very high. If you do train more than 4 days a week just remember to always complete the workouts in order. If you finish day 4 and you feel you don’t want a day off then straight into day 1 again the following day. REMEMBER! On all training days make sure you eat from the training day food menu. On rest days eat from rest day plan. If you change timing of a workout day make sure you keep pre and post work out meals before and after workouts. Other meals can be juggled if it’s not an everyday occurrence.
Your 4 day workout split is as follows…..
Perform each exercise 4 times unless stated otherwise.
Take no more than 60 seconds between sets.
Take 90 seconds between exercises.
Perform each set in the 12-15 rep range.
Log your weights and numbers each session in a log book. If you can perform the last exercise for 15 reps, the weight is too light and must be increased the next session.
Don’t get angry at your trainer for pushing you because I asked him too.
1
Smith Machine Overhead Shoulder Press
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 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
Increase weight as you go. Last rep should be a real struggle then you know you have the right weight.
2
Dumbbell Shoulder Press
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions. Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one. You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.
Rep information
Increase weight as you go. Last rep should be a real struggle then you know you have the right weight. (bench not quite upright to hit a little upper chest)
3
Barbell Incline Bench Press Medium-Grip
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. After touching your torso with the bar, extend the elbows to return the bar to the starting position.
Rep information
Increase weight as you go. Last rep should be a real struggle then you know you have the right weight.
4
Side Lateral Raise
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Increase weight as you go. Last rep should be a real struggle then you know you have the right weight.
15 Reps
15 Reps
15 Reps
15 Reps
Side Lateral Raise Instructions
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (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.
Variation: This exercise can also be performed sitting down.
5
Barbell Front Raise
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
15 Reps
Adopt a pronated, shoulder-width grip on the barbell from a standing position. Allow your arms to hang straight down to mid thigh with the elbows extended. Your head should face forward, with your shoulders back and your chest up. Maintain a neutral spine and contract your abs to provide core support. This will be your starting position. Initiate the movement by flexing the shoulder, raising the weight straight out in front of you. Keep the elbows extended and the wrist neutral throughout the movement. Continue the upward movement of the arms until the barbell is just above shoulder height. At the top of the motion, pause briefly, and then slowly return to the starting position.
6
Dumbbell Shrug
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Keep the weight the same.
15 Reps
15 Reps
15 Reps
15 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.
7
Side Laterals to Front Raise
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
25 Reps
25 Reps
25 Reps
In a standing position, hold a pair of dumbbells at your side. This will be your starting position. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. At the top of the exercise move the weights out in front of you, keeping your arms extended. Lower the weights with a controlled motion. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides. Lower the weights to the starting position.
Rep information
Follow instructions below.
8
Ab Crunch Machine
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet. After a second pause, slowly return to the starting position as you breathe in. Repeat the movement for the prescribed amount of repetitions. Caution: For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.
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