Workout Routine – Shoulders – 3/10/09
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a. smith machine shoulder press – stay moderate weight- 10-12 reps to failure
b. knee raises seated at smith machine for abs-really try to use your abs, not your hip flexors to lift your legs.
(3 sets of 20-25 knee raises per set)
a. hammer strength or any machine shoulder fly (lateral raise) moderate weight 10-12 rep to failure.
b. reverse flys. (light weight 10-12 reps or until the form breaks), DB’s prone on flat bench, when you grip the
DB’s laying down your fingers should be facing your feet.
a. 1 handed DB squat into an upright row- 10-12 reps per side
b. bicycle crunches 50x (3X alternating exercises)
a. DB fly, prone on flat bnch, this time your thumbs should be facing the ceiling at the end range of motion. Use
light weight and high rep count
b. Knee raises while seated on end of bench, hands behind head and chest out. (alternate 3 sets of both)
1. Burn out set of 1 handed standing DB shoulder presses-light to moderate weight.
2. Burn out set if in/out shoulder flys-light to moderate weight. (alternate reps between an anterior raise and a
lateral raise.
Hal Miller, Personal Trainer & Owner
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