Shoulder Routine Twice Per Week Focuses on Front Deltoid, Middle Deltoid, Posterior Deltoid

Video from ATHLEAN-X demonstrates shoulder exercises that are split across two shoulder workouts per week -- Shoulder 1 day and a Shoulder 2 day (SOURCE: ATHLEAN-X).

Succinct outline notes for the video above, so be sure to watch the entire video to understand the full details.

Shoulder 1 Workout
Dumbbell Single Arm Overhead Press or Barbell Overhead Press

Dumbbell Lateral Raise (Great tip here from ATHLEAN-X: when you get to failure, bend your elbows as needed to decrease the moment arm, which decreases the load on the muscle)

Dumbbell Rear Deltoid Row

Shoulder 2 Workout
Dumbbell Cheat Lateral  (Don't allow momentum on the way down -- on the eccentric action)

Incline DB Front Raises (stretch the front deltoid muscle, and consider partial reps at the end of the set)

Face Pulls  (Long Rope)

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SOURCE: 
Jeff Cavaliere, MSPT, CSCS



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