THE SHOULDERS: Beginner | Intermediate | Advanced
Do the three beginner exercises for 4 weeks, then switch to the intermediate exercises for 4 weeks. If you want, you can do the advanced exercises for the next 4 weeks after that, or go back and repeat the beginner and intermediate exercises, using heavier weights and fewer repetitions.
- WEEK 1: Do 1 set of 10–12 repetitions of each exercise.
- WEEK 2: 1 or 2 sets of 10–12
- WEEK 3: 2 or 3 sets of 10–12
- WEEK 4: 3 sets of 10–12
- WEEK 5: 2 sets of 8–10
- WEEK 6: 2 or 3 sets of 8–10
- WEEKS 7 & 8: 3 sets of 8–10
- Set an incline bench to 45 degrees.
- Holding a pair of light dumbbells, lie chest-down on the bench. Raise your upper arms so they’re perpendicular to your torso and parallel to the floor. Bend your elbows 90 degrees, so your forearms hang straight down toward the floor.
- Keeping your elbows, wrists, and upper arms in fixed positions, rotate the weights up and back as far as you can you want your shoulders to act like hinges, your arms like swinging gates.
- Pause, then slowly lower the weights.
Seated Alternating Dumbbell Press
- Grab a pair of dumbbells and sit on a bench, holding the weights at jaw level, just outside your shoulders. Your palms should face forward.
- Starting with your weaker arm (probably your left if you’re righthanded), lift one dumbbell overhead until your arm is straight.
- As you lower it, raise the other that’s one repetition.
- Alternate until you finish the set.
45-Degree Scarecrow
Snatch-Grip Shrug
- Grab a barbell with an overhand grip that’s as wide as comfortably possible. Hold the bar down at arm’s length in front of you.
- Lean forward slightly so the bar is about an inch in front of your thighs.
- Shrug your shoulders as high as you can.
- Pause, then slowly lower the barbell.
