Day-5: Shoulders Workout

Want to get perfect shaped deltoids. Here are top 5 exercises that will help you get ripped deltoids and shoulders.If you are a newbie then be sure to take help from trainer or videos and do the exercises slowly. So let’s continue to the Shoulders workout.

You will have to keep some things in mind.

No of sets: 3

No of reps (repetitions): 15(for 1st set), 12(for 2nd set), 10(for 3rd set).

Rest: 45 seconds max.

Exercise 1: Seated Front Presses

Muscle: Deltoids

Step 1: Sit on a flat bench. Grab a shoulder rod with wider grip (grip should be wider  than shoulder width).

Step 2: Push the barbell directly upwards until its arm’s length above your shoulders.

Step 3: Lower the barbell down to the front of your shoulders then press it’s back to starting position.


Exercise 2: Back Presses

Muscle : Deltoids

Step 1: Start by sitting on a bench (with back support). Hold the barbell with an overhand grip. Hold the bar in front of your shoulders with the elbows facing the floor.

Step 2: Pull the barbell up and overhead so that arms are fully extended. After a pause bring the weight to original/start position.


Exercise 3: Lateral Raises

Muscle: Deltoids

Step 1: Stand straight with your feet a bit spread. Hold dumbbell in both your hands with a slight bend in your                  elbows. Your arms should be hanging sideways.

Step 2: Raise the dumbbells to your shoulder level without moving your body. Keep your body straight.

Step 3: Bring the dumbbells down to the original position.


Exercise 4: Front Raises

Muscle: Deltoids

Step 1: Stand with a slight gap in your feet. Hold the dumbbells with an overhand grip with dumbbells resting on thighs. Inhale while you raise the dumbbells.

Step 2: Alternatively raise the dumbbells to your shoulder level. Keep your body locked. Exhale when your complete the movement.


Exercise 5: Low Pulley Front Raises

Muscle: Deltoids.

Step 1: Stand with your feet slightly spread. Hold the handle with an overhand grip, keeping your arms at the sides.

Step 2: Inhale and raise your arms forward shoulder height. Exhale as your complete the movement. This exercise works the deltoids.


Continue to Day-6: Legs Workout.