Shoulders

 

Dumbbell Side lateral raise

 

Sets 4 Reps 12 Rest 45 seconds

 

Stand upright with legs shoulder width apart. Place each dumbbell at the side of each hip. create a slight bend in the elbow and a bend in at the wrists. Whilst leading with the elbows raise the dumbells to shoulder height,. Lower the dumbells slowly back to the start position with good form and repeat.

 

Overhead press

 

Sets 4 Reps 12 Rest 45 seconds

 

Stand upright with legs shoulder width apart with a barbell  resting across the front of your shoulders. engage your core, then press the bar directly overhead aiming to contract the shoulders. Lower bar slowly back to the start position with good form and repeat.

 

 

Dumbbell front raise

 

Sets 4 Reps 12 Rest 45 seconds

 

Stand upright with legs shoulder width apart. Place each dumbbell at the side of each hip. create a slight bend in the elbow and a move hands into a neutral grip. Alternately raise the dumbells to shoulder height,. Lower the dumbells slowly back to the start position with good form and repeat.

 

Cable Facepulls

 

Sets 4 Reps 12 Rest 45 seconds

with a rope attachment fixed to the section of the pulley system. Grasp the handle in an overhand grip (thumbs forward) in a fully extended  in front position. Contract and Pull the handles towards you, in line with your eyes, keeping your elbows high  and upper arms parallel to the floor. The rope handles should stop at the sides of your head. Slowly return arms to a fully extended position and repeat.

 

Dumbell shrugs

Sets 4 Reps 20 Rest 45 seconds

 

Stand upright with legs shoulder width apart. hold each dumbbell at the side of each hip in a neutral grip. Whilst engaging the traps and Raising your shoulders. Hold for 1 seconds then lower dumbells back down. Allow a slight depression of the shoulders at the bottom of the movement and rep-eat.