Workout 1
-Machine Leverage Shoulder Presses-
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-One-Arm Lateral Raises-
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-Seated Barbell Military Presses-
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-Seated Cable Shoulder Presses-
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-Dumbbell/Kettlebell Squats to Presses-
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-Machine Leverage Shoulder Presses-
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- Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated (palms facing away) grip. This will be your starting position.
- Exhale as you press the handles upward by extending through the elbows. Keep your shoulders away from your ears and you head in neutral.
- After a brief pause at the top, inhale return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
-One-Arm Lateral Raises-
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- Pick a dumbbell and place it in one of your hands. Your non-lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench so that your body is tilted to the side at a slight angle with your spine straight. Grip the dumbbell by your side at arm’s length with the palm of the hand facing you. This will be your starting position.
- While keeping the torso stationary (no swinging), exhale as you lift the dumbbell out to your side with a slight bend at the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor.
- Pause for a second at the top, and then inhale as you slowly lower the dumbbell back to the starting position.
- Repeat for the recommended amount of repetitions and then switch sides.
-Seated Barbell Military Presses-
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- Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Your grip should be slightly wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
- Lift the bar up over your head by straightening your arms as you stabilize your scapula by rolling your shoulder blades down and back and bring the bar slightly in front of the tip of your nose. This is your starting position.
- Lower the bar down to the collarbone slowly as you inhale, keeping your wrists neutral.
- Press the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
-Seated Cable Shoulder Presses-
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- Adjust the weight to an appropriate amount and sit, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
- Begin by extending through the elbow, pressing the handles almost together above your head as you exhale.
- After pausing at the top, return the handles to the starting position as you inhale. Ensure that you maintain tension on the cables.
-Dumbbell/Kettlebell Squats to Presses-
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- Clean two dumbbells/kettlebells to your shoulders by extending through the legs and hips as you pull the dumbbells/kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
- Inhale as you lower into a squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can while keeping your heels on the floor.
- Reverse direction to squat up by extending your knees and hips and driving through your heels. As you come up, exhale as you press both dumbbells/kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
- As you begin the next repetition, return the weights to the shoulders.
Workout 2
-Lying Rear Delt Raises-
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-Iron Crosses-
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-Standing Palm-In One-Arm Dumbbell Presses-
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-Reverse Flyes-
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-Crucifixes-
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-Lying Rear Delt Raises-
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- Extend your arms with your elbows slightly bent and palms facing each other. This will be your starting position.
- Exhale as you raise the arms out to the sides until your elbows are at shoulder height and your arms are roughly parallel to the floor.
- Slowly lower the dumbbells to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch to the other arm.
-Iron Crosses-
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- Stand with feet shoulder width apart holding a dumbbell in each hand.
- Lift the arms out to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position.
- As you inhale slowly squat down by bending at the knees and holding the back erect as if you were going to sit on a chair. Continue with the squat motion, keeping your heels pressing into the ground, until your thighs are parallel to the floor, while simultaneously bringing the arms in front of you until the palms of the hands are facing each other. The arms will remain extended throughout the movement.
- Exhale as you press through your heels in order to go back to the initial position and simultaneously move the arms out away from your sides in order to form a giant "T" as you stand upright. That’s one rep.
-Standing Palm-In One-Arm Dumbbell Presses-
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- Stand with feet shoulder width apart and a dumbbell in one hand with your arm resting at your side using a neutral grip. Use your other arm to hold on to an incline bench or sturdy surface to keep your balance if needed.
- Now slowly lift the dumbbell up until you create a 90-degree angle with your arm with your forearm perpendicular to the floor while maintaining the neutral grip. This the starting position.
- Exhale as you slowly press the dumbbell up until your arm is fully extended.
- Inhale as you lower the weight down until your arm is at a 90-degree angle again.
- Repeat for the recommended amount of repetitions and then switch arms.
-Reverse Flyes-
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- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip), extended towards the floor. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, exhale as you move the weights out and away from each other to the sides in an arc motion until they are parallel to the floor. Make sure to squeeze your shoulder blades together to get the best results from this exercise.
- Slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
-Crucifixes-
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- Holding your chosen weights, begin standing with feet shoulder width apart and raise your arms out to the sides, parallel to the ground.
- Breathe evenly and hold for 60 seconds.
Workout 3
-Machine Reverse Flyes-
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-Rack Deliveries-
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-Smith Machine Incline Shoulder Presses-
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-Face-Pulls-
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-Barbell Front Raises-
www.worldstarbodies.comYour 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.
-Machine Reverse Flyes-
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- Adjust the handles so that they are fully to the rear of the machine. Select an appropriate weight and adjust the seat height so the handles are at shoulder level. Grasp the handles with your palms facing each other. This will be your starting position.
- In a semicircular motion, pull the handles out and back to the sides of your body as you exhale, 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, then inhale slowly return to start.
-Rack Deliveries-
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- Start off holding a weighted barbell palms down, arms hanging by your thighs.
- Exhale as you quickly thrust the barbell up to your shoulders by rotating the elbows around the bar, pulling it up with assistance from your forearms.
- Keep the bar as close to the body as possible to maintain your balance and use your shoulders as a resting spot for the barbell.
- Slowly reverse-curl the barbell to its resting position at the torso as you inhale.
-Smith Machine Incline Shoulder Presses-
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- Place an incline bench on its highest setting underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Select the weight you want and lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
- Using a shoulder width pronated (palms forward) grip, use your shoulders to lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
- As you inhale, lower the bar until it is a few inches above your collarbone.
- Exhale as you press back to start.
- Repeat the movement for the prescribed amount of repetitions and then secure the bar back in the rack.
-Face-Pulls-
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- Face a high pulley with a rope or dual handles attached.
- Exhale as you pull the weight directly towards your face, separating your hands as you do so and flaring your elbows out. Keep your upper arms parallel to the ground.
- Inhale and reverse the movement back to start.
-Barbell Front Raises-
www.worldstarbodies.comYour 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.
Workout 4
-Seated Dumbbell Presses-
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-Smith Machine Incline Shoulder Presses-
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-Machine Military Shoulder Presses-
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-Seated Dumbbell Cleans-
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-Seated Dumbbell Raises-
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-Seated Dumbbell Presses-
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- Grab two dumbbells and sit on a military press bench or a utility bench that has a back support and place the dumbbells upright on top of your thighs.
- Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- As you exhale, push the dumbbells up until they nearly touch at the top.
- After a second pause, slowly come down back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
-Smith Machine Incline Shoulder Presses-
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- Place an upright flat bench underneath the smith machine. Place the barbell at a height that you can reach when sitting upright and your arms are almost fully extended. Select the weight you want and sit on the bench and make sure your shoulders are aligned right under the barbell.
- Using a shoulder width pronated (palms forward) grip, use your shoulders to lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
- As you inhale, lower the bar until it is level with your chin.
- Exhale as you press back to start.
- Repeat the movement for the prescribed amount of repetitions and then secure the bar back in the rack.
-Machine Military Shoulder Presses-
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- Sit down on the Shoulder Press Machine and select the appropriate weight.
- Grab the handles to your sides just above shoulder height as you keep the elbows bent and in line with your torso. This will be your starting position.
- Press into the handles as you exhale and you extend the arms fully.
- Hold the contraction at the top for a second before lowering the handles slowly back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
-Seated Dumbbell Cleans-
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- Hold a dumbbell in each hand and sit on the edge of a bench.
- Keeping your lower back flat, lean forward slightly.
- Explosively straighten your body and lift the weights up to should level as you exhale.
- Inhale back to start.
-Seated Dumbbell Raises-
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- With a hip-width stance, hold one dumbbell with both hands, grasping the top of the dumbbell instead of the handle. Your arms should be extended and hanging in front of you. This will be your starting position.
- Exhale as you raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
Workout 5
-Trap Raises-
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-Alternating Cable Shoulder Press-
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-Dumbbell/Kettlebell Squats to Presses-
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-One Arm Incline Lateral Raises-
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-Dumbbell Incline Shoulder Raises-
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-Trap Raises-
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- Set a bench to a low incline and lie chest-down with a dumbbell in each hand and your palms facing each other.
- Retract your shoulder blades (lift them back and up towards the ceiling), then lower to start.
-Alternating Cable Shoulder Press-
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- Move the cables to the bottom of the tower and select an appropriate weight.
- Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
- Keeping your head and chest up, flex and then extend through the elbow to press one side directly overhead.
- After pausing at the top, return to the starting position and repeat on the opposite side.
-Dumbbell/Kettlebell Squats to Presses-
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- Clean two dumbbells/kettlebells to your shoulders by extending through the legs and hips as you pull the dumbbells/kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
- Inhale as you lower into a squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can while keeping your heels on the floor.
- Reverse direction to squat up by extending your knees and hips and driving through your heels. As you come up, exhale as you press both dumbbells/kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
- As you begin the next repetition, return the weights to the shoulders.
-One Arm Incline Lateral Raises-
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- Lie down sideways on an incline bench press with a dumbbell in the top hand. Make sure the bottom shoulder is pressing against the incline bench.
- Hold a dumbbell in your top hand while keeping your arm extended by your side of your top thigh.
- Exhale as you lift your arm straight up towards your top shoulder.
- Inhale as you lower the weight back into the starting position.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the movement.
-Dumbbell Incline Shoulder Raises-
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- Sit on an incline bench while holding a dumbbell in each hand on top of your thighs.
- Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
- While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you exhale
- Bring back the dumbbells to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Workout 6
-Upright Cable Rows-
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Variations: This exercise can also be performed using an e-z bar.
-Front Incline Dumbbell Raises-
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Variations: You can use a barbell as well for this exercise.
-Seated Bent Rear Delt Raises-
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-Front Dumbbell Raises-
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-Machine Reverse Flyes-
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-Upright Cable Rows-
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- Grasp a straight bar cable attachment that is attached to a low pulley with a slightly less than shoulder width, pronated (palms facing your thighs) grip. Your arms should be extended with a slight bend at the elbows and your back should be straight with the bar resting on top of your thighs. This will be your starting position.
- Keeping your core tight, exhale as you use your side shoulders to lift the cable bar by raising your elbows out to the sides. Keep the bar close to your body as you move it up, and keep your elbows higher than your wrists at all times.
- Once you complete the movement to your range of motion, inhale as you slowly lower the bar back down to the starting position. That’s one rep.
Variations: This exercise can also be performed using an e-z bar.
-Front Incline Dumbbell Raises-
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- Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell in each hand. Extend your arms straight down to your sides with your palms facing down.
- Exhale as you slowly raise the dumbbells straight up until they are slightly above your shoulders while keeping your arms straight.
- Inhale as you lower the arms back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: You can use a barbell as well for this exercise.
-Seated Bent Rear Delt Raises-
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- Sit on the end of a bench with your legs together and two dumbbells on the sides of your calves.
- Bend at the waist while keeping the back straight in order to pick up the dumbbell with palms facing each other. This will be your starting position.
- Keeping your torso forward and stationary with the arms slightly bent at the elbows, exhale as you lift the dumbbells straight out to sides and in line with the shoulders until both arms are parallel to the floor.
- After a one second contraction at the top, inhale as you slowly lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
-Front Dumbbell Raises-
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- Stand with a straight torso and a dumbbell in each hand in front of your thighs at arms length with the palms of the hands facing your thighs. This will be your starting position.
- While keeping the torso stationary, exhale as you lift the dumbbells in front of you to just above shoulder height with a slight bend in the elbows and the palms of the hands facing down.
- Inhale as you lower the dumbbells back to start.
-Machine Reverse Flyes-
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- Adjust the handles so that they are fully to the rear of the machine. Select an appropriate weight and adjust the seat height so the handles are at shoulder level. Grasp the handles with your palms facing each other. This will be your starting position.
- In a semicircular motion, pull the handles out and back to the sides of your body as you exhale, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
Workout 7
-Front Plate Raises-
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-Dumbbell One Arm Upright Rows-
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-Reverse Flyes-
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-Front Cable Raises-
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-Standing Low-Pulley Deltoid Raise-
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-Front Plate Raises-
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- While standing straight, hold a weight plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down in front of you. The arms will remain in this position throughout the exercise. This will be your starting position.
- Brace your core and exhale as you slowly raise the plate until it is just above shoulder level.
- Hold the contraction for a second and then slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
-Dumbbell One Arm Upright Rows-
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- Grasp a dumbbell in your right hand with your arm extended by your side, palm facing your body. This will be your starting position.
- Keeping your core tight, exhale as you use your shoulder to lift the dumbbell by raising your elbow out to the side, keeping your hand close to your torso. Keep your elbow higher than your wrist at all times.
- Once you complete the movement to your range of motion, inhale as you slowly lower the dumbbell back down to the starting position. That’s one rep.
- Complete all reps before switching sides.
-Reverse Flyes-
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- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip), extended towards the floor. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, exhale as you move the weights out and away from each other to the sides in an arc motion until they are parallel to the floor. Make sure to squeeze your shoulder blades together to get the best results from this exercise.
- Slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
-Front Cable Raises-
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- Select the appropriate weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
- Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
- Exhale as you lift the left arm to the front with a slight bend in the elbow and the palm of the hand facing down. Continue raising the cable until it is just above should height.
- Inhale as you slowly lower the arm back down to the starting position.
- Repeat all reps and then change sides, designing the right side now.
-Standing Low-Pulley Deltoid Raise-
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- Start by standing upright with feet shoulder width apart to the right side of a low pulley. Use your left hand to come across the body and grab a single handle attached to the low pulley with a neutral grip (palms facing your body). Rest your arm in front of you. Your right hand can grab the machine for better support and balance. This is the starting position.
- Raise the cable with your left hand out to the left side of your body until it is elevated to shoulder height while exhaling.
- Hold the contraction at the top for a second and before inhaling back to start.
- Repeat for the recommended amount of repetitions before switching arms.
Workout 8
Machine Leverage Shoulder Presses-
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-Turkish Get-Ups-
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-Seated Barbell Military Presses-
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-One-Arm Lateral Raises-
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-Dumbbell/Kettlebell Squats to Presses-
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Machine Leverage Shoulder Presses-
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- Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated (palms facing away) grip. This will be your starting position.
- Exhale as you press the handles upward by extending through the elbows. Keep your shoulders away from your ears and you head in neutral.
- After a brief pause at the top, inhale return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
-Turkish Get-Ups-
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- Lie on the floor holding a dumbbell or kettlebell with one hand pressed above your chest with a neutral grip. Bend your knee on the same side so your foot is close to your butt.
- Press the dumbbell or kettlebell straight up towards the ceiling, rotating your wrist as you use your opposite are to help push yourself up into a lunge position.
- Slowly stand up with the dumbbell or kettlebell still pressed up overhead.
- Reverse to lower the dumbbell or kettlebell back to the starting position and repeat.
-Seated Barbell Military Presses-
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- Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Your grip should be slightly wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
- Lift the bar up over your head by straightening your arms as you stabilize your scapula by rolling your shoulder blades down and back and bring the bar slightly in front of the tip of your nose. This is your starting position.
- Lower the bar down to the collarbone slowly as you inhale, keeping your wrists neutral.
- Press the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
-One-Arm Lateral Raises-
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- Pick a dumbbell and place it in one of your hands. Your non-lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench so that your body is tilted to the side at a slight angle with your spine straight. Grip the dumbbell by your side at arm’s length with the palm of the hand facing you. This will be your starting position.
- While keeping the torso stationary (no swinging), exhale as you lift the dumbbell out to your side with a slight bend at the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor.
- Pause for a second at the top, and then inhale as you slowly lower the dumbbell back to the starting position.
- Repeat for the recommended amount of repetitions and then switch sides.
-Dumbbell/Kettlebell Squats to Presses-
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- Clean two dumbbells/kettlebells to your shoulders by extending through the legs and hips as you pull the dumbbells/kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
- Inhale as you lower into a squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can while keeping your heels on the floor.
- Reverse direction to squat up by extending your knees and hips and driving through your heels. As you come up, exhale as you press both dumbbells/kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
- As you begin the next repetition, return the weights to the shoulders.
Workout 9
-Lying Rear Delt Raises-
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-Iron Crosses-
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-Standing Palm-In One-Arm Dumbbell Presses-
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-Reverse Flyes-
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-Seated Dumbbell Presses-
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-Lying Rear Delt Raises-
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- Extend your arms with your elbows slightly bent and palms facing each other. This will be your starting position.
- Exhale as you raise the arms out to the sides until your elbows are at shoulder height and your arms are roughly parallel to the floor.
- Slowly lower the dumbbells to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch to the other arm.
-Iron Crosses-
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- Stand with feet shoulder width apart holding a dumbbell in each hand.
- Lift the arms out to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position.
- As you inhale slowly squat down by bending at the knees and holding the back erect as if you were going to sit on a chair. Continue with the squat motion, keeping your heels pressing into the ground, until your thighs are parallel to the floor, while simultaneously bringing the arms in front of you until the palms of the hands are facing each other. The arms will remain extended throughout the movement.
- Exhale as you press through your heels in order to go back to the initial position and simultaneously move the arms out away from your sides in order to form a giant "T" as you stand upright. That’s one rep.
-Standing Palm-In One-Arm Dumbbell Presses-
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- Stand with feet shoulder width apart and a dumbbell in one hand with your arm resting at your side using a neutral grip. Use your other arm to hold on to an incline bench or sturdy surface to keep your balance if needed.
- Now slowly lift the dumbbell up until you create a 90-degree angle with your arm with your forearm perpendicular to the floor while maintaining the neutral grip. This the starting position.
- Exhale as you slowly press the dumbbell up until your arm is fully extended.
- Inhale as you lower the weight down until your arm is at a 90-degree angle again.
- Repeat for the recommended amount of repetitions and then switch arms.
-Reverse Flyes-
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- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip), extended towards the floor. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, exhale as you move the weights out and away from each other to the sides in an arc motion until they are parallel to the floor. Make sure to squeeze your shoulder blades together to get the best results from this exercise.
- Slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
-Seated Dumbbell Presses-
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- Grab two dumbbells and sit on a military press bench or a utility bench that has a back support and place the dumbbells upright on top of your thighs.
- Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- As you exhale, push the dumbbells up until they nearly touch at the top.
- After a second pause, slowly come down back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Workout 10
-Machine Reverse Flyes-
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-Rack Deliveries-
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-Smith Machine Incline Shoulder Presses-
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-Face-Pulls-
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Crucifixes-
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-Machine Reverse Flyes-
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- Adjust the handles so that they are fully to the rear of the machine. Select an appropriate weight and adjust the seat height so the handles are at shoulder level. Grasp the handles with your palms facing each other. This will be your starting position.
- In a semicircular motion, pull the handles out and back to the sides of your body as you exhale, 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, then inhale as you slowly return to start.
-Rack Deliveries-
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- Start off holding a weighted barbell palms down, arms hanging by your thighs.
- Exhale as you quickly thrust the barbell up to your shoulders by rotating the elbows around the bar, pulling it up with assistance from your forearms.
- Keep the bar as close to the body as possible to maintain your balance and use your shoulders as a resting spot for the barbell.
- Slowly reverse-curl the barbell to its resting position at the torso as you inhale.
-Smith Machine Incline Shoulder Presses-
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- Place an upright flat bench underneath the smith machine. Place the barbell at a height that you can reach when sitting upright and your arms are almost fully extended. Select the weight you want and sit on the bench and make sure your shoulders are aligned right under the barbell.
- Using a shoulder width pronated (palms forward) grip, use your shoulders to lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
- As you inhale, lower the bar until it is level with your chin.
- Exhale as you press back to start.
- Repeat the movement for the prescribed amount of repetitions and then secure the bar back in the rack.
-Face-Pulls-
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- Face a high pulley with a rope or dual handles attached.
- Exhale as you pull the weight directly towards your face, separating your hands as you do so and flaring your elbows out. Keep your upper arms parallel to the ground.
- Inhale and reverse the movement back to start.
Crucifixes-
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