Rob's Terrific 20
Day #11: Monday, February 22nd
Workout focus SHOULDERS
- Lateral Raises 3x10
- Front Raises 3x10
- Bike x 20 minutes
- *After each exercise there are two numbers. The first is the sets and the second is the reps. For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com
Lateral Raises
Lateral Raises
- Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
- Hold your arms fully extended by your side, with your palms facing in to your body.
- Keep your elbows close to your sides. This is the start position.
- Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
- Hold for a count of one while squeezing your shoulder muscles.
- Return to the start position in a smooth controlled movement inhaling as you do so.
- Repeat.
- Stand straight holding a dumbbell in each hand with an overhand grip.
- Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
- Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
- Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
- Pause for a count of one.
- Inhale and slowly lower the dumbbell to the start position.
- As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
- When both dumbbells have been raised and lowered in a cycle, that is one repetition.
- Repeat.
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