Gym | Single Workout | Beginner: 4 exercises
This workout is designed specifically to target the muscles of the shoulders and upper back, prioritizing muscular endurance and hypertrophy. Starting with the Barbell Seated Overhead Press for 4 sets of 10 reps, this compound exercise engages the entire shoulder girdle, with a focus on the anterior deltoids. It's essential to maintain proper form by keeping your back straight and core engaged, pressing the barbell directly overhead without arching your back.
Following the overhead press, you'll transition to the Barbell Wide-grip Upright Row for 4 sets of 10 reps. This exercise targets the lateral and rear deltoids, as well as the upper traps. Keep the bar close to your body as you lift, leading with your elbows. Avoid lifting the barbell too high to prevent shoulder impingement.
Next, you'll move on to the Dumbbell Bent Over Face Pull for 4 sets of 10 reps. This movement emphasizes the rear deltoids and upper-back muscles. Hinge at the hips, keeping the back straight, and pull the dumbbells towards your face, keeping your elbows higher than your wrists.
To round out the workout, the Dumbbell Lateral Raise is performed for 4 sets of 10 reps, isolating the lateral deltoids. Lift the dumbbells with a slight bend in your elbows to prevent joint strain. Control the weight throughout the entire range of motion, avoiding swinging or using momentum. Rest adequately between sets to ensure optimal performance and muscle recovery. By the end of this workout, your shoulder muscles will be thoroughly activated, promoting growth and strength development.