Delts : Advanced Routine Bob Cicherillo

DELTS  ADVANCED ROUTINE: BOB CICHERILLO ONE WORD TO DESCRIBE BOB Cicherillo? Persistent. After 13 years battling for his pro card in the amateur ranks, Chick finally broke through at the 2000 NPC USA Championships. He brings the same state of mind to the gym, training hard ‘n’ heavy for that polished look. >> “When training shoulders, use your chin as a guide,” Cicherillo instructs. “I begin and end my overhead presses at my chin, and bring upright rows to a point just underneath my chin.” >> He also gives delts their own training day, rather than pairing them with chest, triceps or another bodypart, to give them his utmost attention.   #5 EXERCISE SETS REPS Seated Machine Press 3* 12–15 Bent-Arm DB Lateral Raise 3 12–15 Bent-Over DB Lateral Raise** 3 12–15 EZ-Bar Upright Row 3 12–15 * Does not include 2–4 warm-up sets of 12 20 reps. ** This exercise is shown on "Delts : Advanced Routine Craig Titus" . SEATED MACHINE PRESS START: “I like to begin my workout with a power motion like overhead presses to get the muscles moving and the blood going,” Bob says. “I sit on a bench with a backrest and grasp the handles with my hands just outside shoulder-width apart, or even a bit wider.” MOVE: “I begin with the handles precisely at chin level and use my chin as a guide throughout the exercise. I press the weight up and over my head at a steady rate of speed — not too fast, and nothing explosive. I come to a full extension overhead without locking out, then slowly come back to the start, lowering the weight only to chin level.” ‘‘I’m a big believer in training delts hard, because the wider they are, the smaller your waist looks,” Bob says. BENT-ARM DUMBBELL LATERAL RAISE START: “I begin with the dumbbells to the sides of my thighs with my palms facing my body,” Bob says. “It’s nearly impossible to cheat because this position totally isolates the middle delt and keeps you from using your back or traps to help with the lift.” MOVE: Slowly raise the dumbbells up and out, making sure your elbows are always higher than the weights. Pause a moment at the top before slowly returning to the start. _ EZ-BAR UPRIGHT ROW START: “Standing with my knees slightly bent, I hold the bar with my shoulders down and my focus forward,” Bob explains. MOVE: “Leading with my elbows, I lift the bar straight up, keeping it close to my body, until my wrists come underneath my chin. I pause a moment and squeeze hard in this top position before slowly lowering the bar back to the start.”   Source: One of the magazines of MUSCLE & FITNESS     DELTS  RELATED LINKS         Delts : Beginner Programme SMITHMACHINE SHOULDER PRESS, WIDE-GRIP UPRIGHT ROW, ONE-ARM DUMBBELL LATERAL RAISE, ONE-ARM DUMBBELL FRONT RAISE, ONE-ARM BENTOVER LATERAL RAISE. http://bodyroutines.blogspot.com/2011/01/delts-beginner-programme.html       Delts : 15-Minute Routine STANDING CABLE REVERSE FLYE, STANDING BEHIND-THEBACK CABLE RAISE, STANDING ROPE CABLE RAISE, STANDING ONEARM CABLE RAISE (D-HANDLE). http://bodyroutines.blogspot.com/2011/01/delts-15-minute-routine.html       Delts : At-Home Training PALMS-FACING OVERHEAD DUMBBELL PRESS, DUMBBELL LATERAL RAISE HORIZONTAL SHOULDER ADDUCTION, INCLINE CROSS-BODY REAR DELT RAISE. http://bodyroutines.blogspot.com/2011/01/delts-at-home-training.html       Delts : Advanced Routine Gunter Schlierkamp SEATED ONE-ARM DUMBBELL LATERAL RAISE, SEATED DUMBBELL PRESS, DUMBBELL UPRIGHT ROW, INCLINE-BENCH BENT-OVER LATERAL RAISE. http://bodyroutines.blogspot.com/2011/01/delts-advanced-routine-gunter.html       Delts : Advanced Routine Bob Cicherillo SEATED MACHINE PRESS, BENT-ARM DUMBBELL LATERAL RAISE, EZ-BAR UPRIGHT ROW. http://bodyroutines.blogspot.com/2011/01/delts-advanced-routine-bob-cicherillo.html       Delts : Advanced Routine Craig Titus SEATED DUMBBELL PRESS, ONE-ARM LATERAL RAISE, BENT-OVER LATERAL RAISE, ONE-ARM FRONT RAISE. http://bodyroutines.blogspot.com/2011/01/delts-advanced-routine-craig-titus.html       Delts : 7-Specialised Routines REAR DELT EMPHASIS, MIDDLE DELT EMPHASIS, FRONT DELT EMPHASIS, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, ADVANCED. http://bodyroutines.blogspot.com/2011/01/delts-7-specialised-routines.html