Shoulders are the base of a complete and polish physique. They crown what we call the V shape, that great illusion of bodybuilding in which a big pair of deltoids makes the middle section look even smaller. And it's necessary you pay that zone all the attention it deserves. Let's truly recognize things: an impressive couple of deltoids is something worthy to have. They won't change your life completely, but they will provide you a stunning look during the summer. This training will help you get exceptional shoulders. You will attack the three heads with the first exercise, and then you will focus, respectively, on the medial and posterior deltoids. You won't spend more than half an hour at the gym, and you will have enough time for the rest of your things.
1. SEATED MILITARY PRESS
HOW MANY? 5 sets of 12, 10, 8, 6 and 5 repetitions
1) START UP: Seated on a Military press bench, holding a bar with the hands wider than shoulders width, take it out of the supports and lift it above the head without fully extending the elbows.
2) MOTION: Lower the bar to the collarbone, and then raise it to the starting point with the strength of shoulders and triceps.
2. LATERAL RAISE WITH PALMS BACKWARDS
HOW MANY? 3 sets of 8, 10, 12 repetitions
1) START UP: Standing, with a dumbbell in each hand, and palms looking back. This position of the hands emphasizes the work of the medial and posterior deltoids (the neutral grip mainly works frontal and medial deltoids; you can switch the two variations on each training).
2) MOTION: Raise the dumbbells at the sides until the arms are parallel to the floor to lower them afterwards stopping a few centimetres before the dumbbells touch the thighs. Start with the heaviest weight and gradually reduce it on each set.
3. POSTERIOR DELTOID SITTING POSITION
HOW MANY? 3 sets of 8, 10 and 12 repetitions
1) START UP: Seat down over the edge of a bench and leaning the chest front. Hold a dumbbell at each side, the palms facing each other.
2) MOTION: Do a sort of row motion, bending the elbows when lifting the weights at each side of the trunk. The elbows must not touch the body. Start with the heaviest weight and gradually reduce it on each set.
