Bolster your shoulders to top off the perfect total body. Your
waist will look slimmer, your arms bigger, and your back V-shaped.
You're three fast workouts away from having it all




By: Myatt Murphy, Workout by: C.J. Murphy, M.F.S., Photographs by: Scott McDermott












3 Things You Don't Know About Your Shoulders
1.
The last place your body deposits fat is in the shoulder, making it one
of the easiest muscles to define. If your shoulders still don't pop
after using the workouts on this poster, take it as a sign that you
need to focus more on fat loss.



2. You may feel tight now, but you were born with
tremendous shoulder flexibility. Unlike the hip joint, which is
anatomically similar to the shoulder, the shoulder socket is extremely
shallow. This allows the arm to move freely in all directions. Do arm
circles before your workout and stretch after your workout to maintain
your range of motion.



3. The shoulder is the most unstable joint in your
body. As a result, weight-room mishaps are common-place. Protect
yourself by refining your bench-press technique--poor form causes more
shoulder injuries than any move. To stave off trouble, keep your
shoulder blades back and down as you raise and lower the weight.

















Pick Your Plan : 3 Routines for the Results You Want
The Bolder-Shoulder Session Your
shoulders assist in many moves for your chest. So training them after
your chest workout keeps your muscles under tension longer, a strategy
shown to increase size. And it takes only one workout a week. How it Works:
Do two sets of 10 repetitions of the dumbbell shoulder press [2] and
dumbbell front raise [7]. Then do two sets of eight reps of the
accelerated side raise [4]. Finish with two sets of eight reps of the
cable reverse fly [6] and dumbbell Cuban press [8]. Rest 45 seconds
between sets. Perform this workout once a week after your chest routine. The Big-Muscle Breakout Use
this routine to bust out of a rut. It shores up commonly weak areas, so
you'll dodge shoulder pain and boost gains in all your upper-body lifts. How it Works:
Twice a week, perform the dumbbell shoulder press [2], dumbbell front
raise [7], cable reverse fly [6], and dumbbell Cuban press [8]. Do two
sets of 10 to 12 repetitions of each move, resting for 60 seconds
between sets. The Full-Body Strength Circuit This
fast routine conditions your cardiovascular system and builds bigger
muscle, so it's perfect for men who have time to train only two or
three times a week. How it Works: As
part of your total-body routine, perform one set of the push press [1],
dumbbell shoulder press [2], or barbell high-incline bench press [3].
Without resting, do a set of squats. Next, perform the accelerated side
raise [4], cable single-arm side raise [5], or cable reverse fly [6]
with lunges. That's a circuit. Do a total of three circuits, resting
for 60 seconds between circuits. Complete eight to 10 reps of each
exercise and choose different moves each time you train.

















Push Press
Stand
holding a barbell with an overhand grip, and rest it on the front of
your shoulders. Keep your elbows tucked in. Dip down about 6 inches,
then drive yourself up with your legs as you push the weight overhead.
Return to the starting position. Push your hips back and bend at the knees to lower your body slightly.

















Dumbbell Shoulder Press
Stand
holding a dumbbell in each hand just above your shoulders with a
neutral grip (palms facing each other). Press the weights straight up
until your arms are fully extended, then slowly lower the weights to
the starting position. Keep the weights level--don't allow them to tilt up or down.

















Barbell High-Incline Bench Press
Lie
faceup on a bench set at an incline of 65 to 80 degrees.Hold a barbell
over your chest with straight arms, your hands slightly more than
shoulder-width apart. Slowly lower the bar to your chest. Press the
weight back up to the starting position. Lower the bar to your chest just above your nipples.

















Accelerated Side Raise
Stand
holding a pair of light dumbbells at your sides. Raise the dumbbells
out to your sides. When the weights are about a foot away from your
body, increase your lifting speed. Pause when the weights reach ear
level, then return to the starting position. Keep your arms straight throughout the exercise.

















Cable Single-Arm Side Raise
Attach
a handle to the low-pulley cable and stand with your left side to the
weight stack. Reach across your body with your right hand to grab the
handle. Raise your arm up and across your body until it's parallel to
the floor, then return to the start. Begin each repetition holding the handle at your hip, elbow slightly bent.

















Cable Reverse Fly
Stand
between the weight stacks with your arms crossed in front of you, and
grab a handle from each low pulley. Bend forward at the waist until
your torso is almost parallel to the floor, arms beneath your
shoulders. Pull your shoulder blades back, then raise your arms out to
your sides. Lower and repeat. Raise your arms until they're parallel to the floor.

















Dumbbell Front Raise
Stand
holding a pair of light dumbbells at arm's length with a neutral grip.
Keeping your arms straight, slowly raise the weights in front of you
until your arms are parallel to the floor. Pause, then slowly lower the
weights. Don't lean back. Stand tall and straight throughout the move.

















Dumbbell Cuban Press
Stand
holding a pair of light dumbbells in front of your thighs with an
overhand grip. Draw the weights up in front of your body, keeping the
weights close to your torso and bending your elbows, until your upper
arms are parallel to the floor. Without moving your upper arms or
elbows, rotate your forearms until they point up, then press the weight
overhead. Slowly reverse the path to the starting position.










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