Shoulder Workout
Overhead Press (Dumbbells)
3 Sets 20 Repetitions
1. Hold the dumbbells at shoulder level with your hands perpendicular to the ground.
2. Lift it up straight.
3. Slowly bring it back down to shoulder level at starting position.
4. Repeat.
Standing Lateral Raise
3 Sets 20 Repetitions
1. Hold the dumbbells with your arms extended down sideways.
2. Lift and raise your arms sideways till the dumbbells reach shoulder level.
3. Slowly bring the dumbbells down to starting position.
4. Repeat.
Dumbbells Front Raise
3 Sets 20 Repetitions
1. Keep your arms extended straight down and hold the dumbbells with your palms facing your thighs.
2. Lift one dumbbell to the front till it reaches the shoulder level.
3. Slowly bring it down to starting position.
4. Simultaneously lift the other dumbbell the same way.
5. Repeat.
Upright Rows (Barbell)
3 Sets 20 Repetitions
1. Hold the barbell with a close grip and your palms facing your thighs.
2. Lift the barbell up till your elbows are at shoulder level.
3. With the barbell, arms and elbows in one line, now slowly return to starting position.
4. Repeat.
Reverse Flyes
3 Sets 20 Repetitions
1. Adjust the fly machine according to height.
2. Adjust the handlebars to the rear end and place your chest facing the pad.
3. Hold the handlebars with your hands inwards keeping them at shoulder level.
4. Keep your elbows bent a bit and push behind to the side and slowly return to starting position.
5. Repeat.