In Gym

Day 13 - Shoulders

1. Seated Barbell Press (3x10)
2. Single-arm Lateral Raise with An Opposite Arm Hold (3x10)
3. Underhand Grip Band Pull Apart (3x10)
4. Single-arm Front Raise with an opposite Arm Hold (3x10)
5. Incline Rear Delt Fly (chest resting on the bench) (3x10)

Seated Barbell Press

3 Sets of 10 Reps

1. Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar.
2. Place an adjustable bench beneath the bar in an upright position.
3. Sit down on the bench and unrack the bar, palms facing out.
4. Brace, tuck the chin, then lower the bar to the top of your chest.
5. Press the bar back fully extending your arms.

Single-arm Lateral Raise with An Opposite Arm Hold

3 Sets of 10 Reps

1. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand at your sides.
2. Raise one arm out to the side and pause with the dumbbell at about shoulder height. Hold this position until all reps are completed on the opposite arm.
3. Keep raising the opposite arm out to the side until you reach shoulder level. Pause, then lower the weights back to the starting position until all 10 reps are completed.
4. Then repeat on other side.

Overhand Grip Band Pull Apart

3 Sets of 10 Reps

1. Place both hands on the band in an overhead grip. I prefer to place my hands towards the ends of the band with about an inch sticking out on both sides.
2. Put both arms out straight in front of you about sternum high. Start with both hands touching.
3. Keeping both arms straight, pull the band apart horizontally as far as you can, focus on squeezing your shoulder blades together while pulling the band. Slowly release the band tension continuing to keep your arms straight and return to the starting position.
4. Repeat.

Single-arm Front Raise with an opposite Arm Hold

3 Sets of 10 Reps

1. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand across the thighs horizontally, palms facing back toward the thighs.
2. Raise one arm out in front with palms down and pause with the dumbbell at about shoulder height. Hold this position until all reps are completed on the opposite arm.
3. Keep raising the opposite arm out in front until you reach shoulder level. Pause, then lower the weights back to the starting position until all 10 reps are completed.
4. Then repeat on other side.

Incline Rear Delt Fly

3 Sets of 10 Reps

1. Holding two dumbbells, sit on a bench facing the backrest angled at 45 to 60 degrees. Hold your torso against the backrest and keep your feet firmly placed on the floor. Allow your arms to hang towards the floor with your elbows slightly flexed and palms facing each other.
2. With your arms slightly bent, contract your rear delts to bring the weight up and out to your sides. Squeeze your shoulder blades together at the top of the rep
3. Slowly bring your arms back down to the starting position.
4. This exercise should be done with light weight.