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Shoulder Exercises

Side Laterals

Grab two dumbbells and stand up straight. Keep your hands at your sides and your palms facing inwards. With locked elbows, and straight or slightly bent arms, raise the dumbbells up to shoulder height and back down to the starting position.… Read more

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Shoulder Exercises

Seated Smith Machine Overhead Press

Position a bench with the back straight up underneath a smith machine. Before performing this exercise, be sure that the bench is directly in the middle of the barbell and that the barbell is set at the right height. Begin with the barbell at a … Read more

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Shoulder Exercises

Seated Side Laterals

Grab two dumbbells and sit on a bench. Start with the weights down at your sides with your palms in. With your elbows locked, and arms straight or slightly bent, raise the weights up until your arms are shoulder height, then lower weights back … Read more

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Shoulder Exercises

Seated Rear Delt Laterals

Grab two dumbbells and sit on a bench. Bend over so that your chest is almost touching your knees and the weights are held underneath your legs. This is the starting position. With your palms facing inwards, elbows locked, and arms straight or… Read more

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Shoulder Exercises

Seated Front Dumbbell Raise

Grab two dumbbells and sit on a bench. Hold the dumbbells down on either side of you. With your palms down, arms straight, and elbows locked, raise the dumbbells in front of you to shoulder height and back down to the starting position.

Seated
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Muscle Building Workouts

Home Dumbbell Muscle Building Workout

This workout is a 3-day split. The premise of these splits is for people who are just starting out, and have a pair of dumbbells, and something flat to lie on (you’ll notice no incline/decline/adjustable positions).

Rep ranges:

Overhead… Read more

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Muscle Building Workouts

4 Day Intermediate Workout – Shoulder Focus

This is a 4 day per week routine that was developed over a period of some months, with the help of Carl1174 and a few other friends. The premise was to construct a well rounded beginner-intermediate level regimen without using a dedicated shoulders-only… Read more

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