Nutrition Handouts

Nothing looks better than nice broad shoulders. They are a nice complement to big arms and will make your waist look smaller. Plus strong shoulders are the core of upper body strength. The following workout can be done from home or a gym because it uses dumbells to build and strengthen the shoulders. Follow this program for 6 weeks to get a great looking pair of shoulders. Here are the 4 exercises to use:
Dumbell Shoulder Presses – Sometimes called the militarty press. Start with the dumbells just above your shoulder. Press them up and almost touch then lower them back to the original position. Upright Dumbell Lateral Raises – Stand holding the dumbells down at your sides then raise them out to the side until they are at shoulder level then lower them back to starting position. Dumbell Front Raises – Stand holding the dumbells down at your sides then raise them out in front of you to shoulder level 1 arm at a time then back down to the starting position. Bent-Over Dumbell Lateral Raises – Standing bent over at the waist with your knees slightly spread. Raise the dumbells out to the side even with your shoulders and then back down again.
Properly stretch and warm up the shoulder muscles before starting. Remember extremely heavy weights are not necessary. Avoid injury by using a manageable weight with proper rest, about 2 to 3 minutes between sets. Start out with a fairly light weight that you can do about 15 to 18 reps without to much intensity and using proper form. Do 3 sets of each exercise. Week 2 add 1 or 2 reps per set. On week 3 add 2 1/2 to 5 pounds to the weights and go back to 15 to 18 reps. Week 4 add 1 or 2 reps per set. Week 5 add 2 1/2 to 5 pounds more. And week 6 add 1 or 2 reps per set. This will help you gradually increase your strength. This program should only be done 3 times within 7 days, meaning after 3 workouts there will be a 2 day rest. Proper rest and nutrition will go a long way to help you reach your goals.
Remember to always consult your doctor before starting any diet and fitness program.
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