Delts

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

Delts : 7-Specialised Routines

DELTS  7 SPECIALISED ROUTINES MORE WORKOUTS TO TRY: #7) As each focuses on one of the three delt heads, you can use #7, #8 and #9 in concert; rotate between the three every shoulder workout. #8) Here you hit middle delts first while you’re fresh. The reverse pec-deck machine in this workout can be found in most gyms; it is a pec deck where you can adjust the handles, sit backward in the machine, extend your arms and perform what essentially looks like a reverse flye. If you don’t have access to this machine, any variation of a bent-over dumbbell lateral will suffice. #9) The front delt usually gets a lot of work during any shoulder or chest workout, but in combination with 7 and 8, this front-focused routine works well. #10) If you’re noticeably weak in your presses, here’s your chance to rectify the situation. Once you can handle more weight, you should find that muscle growth comes easier to your delts, even after you switch to another routine. #11) Using stability-building Swiss ball moves and isometric holds, this workout is a way to break out of your comfort zone and start growing again. #12) Once you have some shoulder bulk, carve those delts into cannonballs. #13) This is for those ready to take their efforts to the next level. #7 REAR DELT EMPHASIS EXERCISE SETS REPS Bent-Over Lateral Raise 4 10-12 EZ-Bar Upright Row 3 10-12 Smith-Machine Press 3 10, 8, 6 One-Arm Lateral Raise* (compound set with) One-Arm Front Raise* 2 2 10 10 * Use a lower-pulley cable and a D-handle attachment. #8 MIDDLE DELT EMPHASIS EXERCISE SETS REPS Seated DB Lateral Raise (compound set with) DB Lateral Raise 3 3 10-15 10 Arnold Press* 4 12, 10, 8, 6 Reverse Pec-Deck 2-3 10-12 * Like a regular DB press, except at the bottom you start with your palms facing you, twisting your wrists as you press so your palms face forward at the top. #9 FRONT DELT EMPHASIS EXERCISE SETS REPS Barbell Front Raise* 3 12, 10, 8 Smith-Machine Press** 4 12, 10, 8, 6 Upright Cable Row (compound set with) DB Lateral Raise 3 3 10-12 10-12 * Like the DB front raise, except holding a barbell with both hands. ** Use a reverse-grip. #10 POWER & STRENGTH EXERCISE SETS REPS Upright DB Row 3 15, 10, 8 Seated Barbell Press 5 10, 10, 8, 5, 3 Standing DB Press 3 10, 8, 6 Leaning Lateral Raise* 2 10-12 Standing Cable Reverse Flye 2 10-12 * Grasp a stationary object, lean away from it and perform DB lateral raises with your free hand. #11 SHOCK ROUTINE EXERCISE SETS REPS Standing Barbell Press 4 12, 10, 8, 6 Swiss-Ball DB Press* (compound set with) Swiss-Ball DB Lateral Raise* 3 3 8, 10, 12 8, 10, 12 DB Lateral Raise** 2 8 Bent-Over Lateral Raise** 2 8 * Perform presses and laterals while seated on a ball. ** Hold the top position of every rep for 5 full seconds. #12 HIGH DEFINITION EXERCISE SETS REPS Seated DB Press (compound set with) EZ-Bar Upright Row Alternating set:* 4 4 15-20 15-20 DB Dual Front Raise 3 12 DB Lateral Raise 3 12 Reverse Pec Deck 2 15 * Do one front raise (raising both DB’s at the same time), then one lateral raise, and continue alternating. #13 ADVANCED EXERCISE SETS REPS One-Arm DB Press* 4 12, 10, 8, 8 Multi-Grip Upright Row** 3 12, 10, 8 Behind-The-Back Cable Raise 3 10 Incline Cross-Body Rear Delt Raise 3 10 * Like a seated DB press, except you perform with one arm at a time. ** First half of set, use a just-outside-shoulder width grip; second half, move your hands just inside shoulder-width.   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

Delts : Advanced Routine Craig Titus

DELTS  ADVANCED ROUTINE: CRAIG TITUS CRAIG TITUS MAY HAVE A reputation as bodybuilding’s “bad boy”, but his training programme is all good if you want to get bigger and stronger. >> Titus’ training motto: go intense or go home. “But intensity doesn’t necessarily mean maxing out,” he says. “I used to lift as heavy as possible, which was plain stupid. Now I train marter: I use moderate to heavy weights with higher reps and focus on forcing as much blood into the muscle as possible.”   #6 EXERCISE SETS REPS Seated DB Press 3* 12–15 One-Arm Lateral Raise 4 12–15 each arm Bent-Over Lateral Raise 4 15–20 One-Arm Front Raise 4 15–20 DB Shrug 5 10–15 *Doesn’t include two warm-up sets of 12–15 reps. SEATED DUMBBELL PRESS For a full description,see "Delts : Advanced Routine Gunter Schlierkamp". ONE-ARM LATERAL RAISE START: “Although lateral raises are traditionally done with both arms simultaneously, I like to single them out to focus on individual shoulder development and strength,” says Craig. “It also allows me to extend my rep range by 5–6 reps.” Stand with your feet shoulder width apart for balance, and hold a pair of dumbbells outside your thighs (the second dumbbell is for balance purposes) with your elbows slightly bent and your palms facing inward. MOVE: With your upper body steady, slowly lift one dumbbell up and out to the side until it comes to a level slightly above your shoulder. Pause for a moment and lower it back down to the start. Complete all reps for one arm before starting with the other arm. BENT-OVER LATERAL RAISE START: Stand with your knees slightly bent and, holding a pair of dumbbells in front of you with your palms facing each other, bend forward from the hips like a jackknife, keeping your back flat and your head up. Allow your arms to hang straight down from your shoulders and bend your elbows slightly. MOVE: Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and rhomboids. Pause a moment at the top of the motion before slowly lowering the weights back down to the start. “Avoid the use of momentum by lifting the dumbbells slowly and deliberately, and imagining the distance between your shoulder blades getting smaller as you raise the weights,” Craig recommends. ONE-ARM FRONT RAISE START: Stand with your knees slightly bent, your back straight and your focus forward. Hold a pair of dumbbells at your thighs with your palms facing your body. MOVE: Imagining that your shoulder is the only point in your body that is mobile, slowly lift one dumbbell in front of you, raising it to a level slightly above your delts. Pause for a moment at the peak contraction before slowly lowering the weight back to the start. Repeat with the other arm. “Try doing three reps with one arm, then three on the other,” Craig suggests. “Alternate like that until you get 15–20 reps on each arm. That’s one set, and one killer burn.” DUMBBELL SHRUG (PICTURED ON "Back : Advanced Routine Garrett Downing") START: At the end of every shoulder workout, Craig invariably performs five sets of dumbbell shrugs to smack the muscle that sits between his delts — the traps. Stand comfortably upright, feet a little less than shoulderwidth apart, and hold a pair of dumbbells at your sides. MOVE: Slowly shrug your shoulders to lift the dumbbells. Be careful not to bend your elbows as you lift the weights. At the top, pause for a moment and contract hard through your traps and rhomboids before slowly lowering the weights 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

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

Delts : Advanced Routine Gunter Schlierkamp

DELTS  ADVANCED ROUTINE: GUNTER SCHLIERKAMP IF BODYBUILDING CONTESTS WERE judged solely on popularity, Günter Schlierkamp would never lose. With his easy-going smile and incredibly approachable demeanour, the German giant has won countless fans the world over. He used this particular routine in preparation for his 2002 GNC Show of Strength victory. >> “In the past, I’d try to go much heavier but I’d lose my form,” Günter says. “Now I concentrate more on feeling the muscles. [If I happen to fall back into bad habits] I go 10–20 pounds lighter on the next set.”   #4 EXERCISE SETS REPS Seated One-Arm DB Lateral Raise 4 15, 12, 8–10, 6 Seated DB Press 4 12, 8–10, 8, 6 DB Upright Row 4 15, 12, 8, 5–6 Incline-Bench Bent- Over Lateral Raise 4 15, 10–12, 10–12, 10–12 Günter also includes smith machine full- and partialrange presses in his shoulder workout, either near the beginning (after seated lateral raises) or as a final burnout exercise. SEATED ONE-ARM DUMBBELL LATERAL RAISE START: Günter likes to begin with this middle delt exercise instead of the heavy presses he used to do, and his shoulder twinges are a thing of the past. Sitting erect at the end of a flat bench with a dumbbell in each hand, angle the thumb on your working arm down, little finger up. Maintain this hand position throughout the movement to place stress on your delt. MOVE: Power the weight up, keeping a slight bend in your elbow. At the top, with your elbow just above shoulder height, reverse direction and lower the weight under control. To keep stress on the muscle, stop short of fully relaxing your arm before beginning the next rep. Repeat for reps, then switch arms. SEATED DUMBBELL PRESS START: Sit on a straight-back bench with your feet firmly planted on the floor. Begin with your elbows at shoulder level but slightly forward, forearms angled in slightly so that the inner plates of the dumbbells are directly above your delts. MOVE: With your knuckles pointed at the ceiling, push the weights straight up, stopping short of locking out your elbows. Then control the dumbbells all the way down until your upper arms are parallel to the floor or slightly lower, the weights at approximately ear level. DUMBBELL UPRIGHT ROW START: Stand with your chest lifted, holding the weights in front of your thighs, palms facing your legs and elbows slightly bent. MOVE: Bring your elbows up and out to your sides as you lift the dumbbells, keeping your wrists straight. When your elbows reach shoulder level, the inside plates of the dumbbells at your armpits, reverse direction and lower the weights under control to the start. INCLINE-BENCH BENT-OVER LATERAL RAISE START: Günter straddles an incline bench and leans his chest against the pad. “You want your torso to be almost parallel to the floor so you hit your rear delts as you lift the weights out to each side,” he says. At the start, his arms hang down with a slight bend in his elbows. MOVE: Günter leads with his elbows to lift the dumbbells out to his sides to shoulder level. He explains that it’s important to bring your elbows straight out from the shoulder rather than lifting them rearward, which would recruit more of your upper back than your rear delts.   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