Shoulders

Day 4 : Shoulders

This is the fourth instalment of this workout routine, you will work your shoulder muscles. The shoulder muscles are naturally a weak muscle group as they are small muscles. As you are a beginner you will use light weights for working your shoulders as they respond well to any stimulus.

Day 1 : Legs

Day 2 : Chest and Triceps

Day 3 : Back and Biceps

Begin : 10 mins warm-up on treadmill.

Standing barbell overhead press : 3 sets of 8 - 12 reps.

Hold the barbell with hands at shoulder level apart, hold it in front of your chest, press it over your head, slowly return it to the top of your chest, repeat.

Weight on barbell = 15kgs – 40 kgs.

Side lateral raises : 3 sets of 8 -12 reps.

With a dumbbell in each hand, raise them out sideways from your body until they are parallel to the ground.

Slowly lower them to your side again, repeat.

Weight on each dumbbell = 4kgs – 8 kgs.

Front raises : 3 sets of 8 -12 reps.

With a dumbbell in each hand, raise them out forwards from your body until they are parallel to the ground.

Slowly lower them down again, repeat.

Weight on each dumbbell = 4kgs – 8 kgs.

Seated dumbbell presses : 3 sets of 12 - 15 reps.

Sit down with the back of the bench at your back if you can.

Hold the dumbbells in each hand up and to the side of your head, press them up above your head, slowly return them to the start, repeat.

As this is the last exercise the rep range is slightly higher to give your already fatigued muscles that final "burn".

Weight on each dumbbell = 10kgs – 20 kgs.

Stomach( abs) : 3 sets of 10 reps reverse crunches.

Lie on the ground, legs off the ground, using your stomach muscles curl your legs back towards your head and squeeze your stomach muscles together.

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