💪🔥 "Shoulder Sizzler: Ignite Your Delts!" 🔥💪


1️⃣ Warm-up: Start with 5-10 minutes of light cardio (e.g., jogging, jumping jacks) to increase blood flow to your muscles. Follow it with shoulder-specific dynamic stretches to loosen up the joints.

2️⃣ Seated Dumbbell Shoulder Press:

  • 4 sets x 8-10 reps
  • Sit on a bench with back support, hold dumbbells at shoulder level, and press them overhead. Lower slowly and control the weights on the way down.

3️⃣ Lateral Raises:

  • 3 sets x 12 reps
  • Stand with feet shoulder-width apart, hold dumbbells at your sides, and raise them up to shoulder level. Keep a slight bend in your elbows throughout.

4️⃣ Bent-Over Rear Delt Raises:

  • 3 sets x 12 reps
  • Bend forward at the hips, back flat, and arms hanging down. Lift the dumbbells to the side until they are parallel to the ground, targeting the rear delts.

5️⃣ Arnold Press:

  • 3 sets x 10 reps
  • Start with dumbbells at shoulder level, palms facing your body. Rotate the dumbbells as you press them overhead, and then return to the starting position.

6️⃣ Upright Rows:

  • 3 sets x 12 reps
  • Hold a barbell or dumbbells with an overhand grip and lift them straight up towards your chin, keeping the elbows high.

7️⃣ Front Raises:

  • 3 sets x 12 reps
  • Stand with feet shoulder-width apart, hold dumbbells in front of your thighs, and lift them up to shoulder level, maintaining a slight bend in your elbows.

8️⃣ Shrugs:

  • 4 sets x 10 reps
  • Hold a barbell or dumbbells at your sides, shrug your shoulders up towards your ears, and squeeze at the top of the movement.

9️⃣ Cool Down: Finish with 5-10 minutes of low-intensity cardio to gradually reduce your heart rate. Perform static stretches for your shoulders, holding each stretch for 20-30 seconds.

Remember to maintain proper form throughout the workout, and progressively increase the weights as you get stronger. Allow 48 hours of rest before training your shoulders again. Combine this shoulder-focused workout plan with a balanced diet and enough rest for optimal results. Good luck! 💪😊.


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