Shoulders part 2.

Shoulders

Today is your second exercise for shoulders. Remember we keep mixing up the different workouts because when muscle memory kicks in it gets easier to lift the same thing over and over. The easier it gets the less you're working out your muscle and less progress you make.  Your next 3 exercises will consist of the first two having 3 sets a peace with reps of 10,8,6.  The last exercise you do is going to be a burn out. Burn outs are the best way to cut a muscle up because you're doing light weight many more times then you would do a normal lift. The first exercise is Military press. 

- Military Press

This exercise is perfect for shoulders. Hits all parts of your shoulders as well as triceps and upper chest. Like I said above, you will be doing 3 sets with reps of 10,8,6. Always have a spotter handy, this is not an exercise you want to fail on and have all that weight drop on you. 

1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.         

That is how you perform this exercise.

Next is Arnold Dumbbell press, and yes this exercise Arnold Schwarzenegger invented that is why it is called the Arnold dumbbell press. This exercise hits Triceps and Shoulders. Again you will do 3 sets with reps of 10,8,6. Go with whatever weight you can complete the amount of reps listed. This is how you perform this exercise:

1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions.

 - Arnold Dumbbell Press

The final exercise is called battling ropes. Here is how it looks before I even begin to talk about it because I know you're wondering what does this look like.
- Battling Ropes
This exercise is a burn out. You will not be going for reps here. You will do 3 sets, first set you will perform this exercise for 1 minute and 30 seconds. Second set you will go down to 1 minute, and third you will continue to go down to 45 seconds. Go at your own pace, go hard enough to make sure you are getting a work out but slow enough so you will complete the time per set. This exercise not only works out your shoulders but hits every muscle in your arms as well as your chest and core. Here is how you do it:

1. For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
2. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
3. As you let that arm drop to the starting position, raise the opposite side.
4. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can. 

(all images taken from google)