*Always warm up properly before getting into the heavy weights. Use control, proper form and appropriate weights at all times. Enlist a spotter for those extra heavy sets.

Big Circles Standing
With a light to medium weight dumbbells- standing face the mirror, you should be able to see the palms of your hands thru the full range of motion, slight bend in elbow start from side of hips and pull overhead.

Arnold Presses Seated
With medium to heavy dumbbells, start palms facing you in a standard overhead press position as you press overhead. Half-way through the range of motion, turn hands so pinkies are in the outside position. Reverse on the way back down.

Hand-Stand Push-ups
Use the wall for balance or a spotter. It’s best to go about half way first if you are new to this.

Single Arm Side Laterals
Medium weight dumbbells or exer-band- with a lean, grab on to the side of the squat rack thumbs down and lift till parallel to shoulders.

Incline Front Raises
With light to medium dumbbells, sitting in incline bench. Start when arms in total relaxed position. Raise to face height, flat hand, slight bent elbow... ahhhh isolation.

Give this routine a go and I bet you'll be pumped by the end. You'll be that much closer to having those lovely defined shoulders you have always dreamed of...enjoy.

Send me your feed back or questions and will answer your inquiries on my “Q & A” section. I will select the top questions and concerns to post on the site and I will do my best to personally answer back all other inquiries.

Thank you.

Train Hard,
Coach "Diesel"

Just Startin’?
Here are a few basic guidelines to help you thru the process of educating yourself in weight training.
Click here to download