Warm Up
10 - 20 Minutes
1: Lateral Raise
3 Sets / 100 Reps / 60-120 Sec Rest
Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Partially lower and repeat.
2: Front Raise
3 Sets / 20 Reps / 60-120 Sec Rest
3: W-Raise
3 Sets / 20 Reps / 60-120 Sec Rest
Keeping your elbows bent, raise your arms up and to the side of your body as you squeeze your shoulder blades together. Continue raising until upper arms are parallel to the ground. Pause, then slowly lower your arms back to the starting position.
4: Bent Over Side Lateral Raise
3 Sets / 20 Reps / 60-120 Sec Rest
5: Arnie Press
3 Sets / 15-20 Reps / 60-120 Sec Rest
Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.