The shoulder muscles that concern bodybuilders are the main deltoids and although they work closely with the chest and arms muscles, the deltoid can be isolated in a training session. Unlike other parts of the body, but the shoulder is not designed for heavy lifting in all directions so beginners should take care and use lighter weights than usual for shoulder-isolating exercises.
The deltoid covers the shoulder and is composed of three distinct segments:
1. The anterior deltoid or the front allows you to raise your arm forward.
2. The medial or middle deltoid allows you to raise the arm laterally.
3. The posterior or rear deltoid allows you to draw your arm back when it is perpendicular to the trunk.
The front delt usually receive a lot of work with the chest exercises like bench press and iron, so you have to use common sense and listen to your body while performing exercises that specifically target this muscle. The shoulder exercises recommended for beginners are:
1. Seated dumbbell press - 3 sets of 10-15 repetitions. This exercise emphasizes the medial.
2. Increase Front - 3 sets of 10-15 repetitions. This exercise emphasizes the front delt.
3. Rear lateral flyes - 3 sets of 10-15 repetitions. This exercise targets the posterior deltoid.
As in all exercises to take care in scheduling specific body parts. To begin, you should incorporate the shoulder in a program similar to that proposed below:
Biceps Day 1:, back, abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, forearms, calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months will be ready to go to more intense exercises intermediate level.
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