Circuit Set 5 -  Shoulder Press & Side Raises

In the 5th circuit, you will finish the workout with shoulders. The first two sets of each exercise are performed at regular speed for a total of 20 repetitions for each exercise. The second two sets of each exercise are performed at a slower speed for 10 repetitions. Circuit 5 goes like this:

Shoulder Press >>  short rest >> side raises >>  short rest >> shoulder press (slow count)  >> short rest >> side raises (slow count)

Exercise 1 – Shoulder Press

Begin either seated or standing with your dumbbells in the bottom position (at ear height). As you begin to fatigue, you may want to perform alternating presses. Push the dumbbells up, over your head until your arms are just slightly bent and as you lower them back down, be sure not to hit your head with the dumbbells.

 

 

 

Tips

• If you have any type of shoulder injury, avoid doing presses over your head. You can substitute the exercise with upright rows or front raises.
• Use a weight lighter than what you think you can do. Chances are, you are fatigued from the other exercises.
• Breathe in as you lower the weights and breathe out as you exert or push them up

Exercise 2 – Side Lateral Raises

Begin this exercise with your hands directly to your sides and slightly bent elbows. Lift your arms up to a 90° angle and allow your thumbs to turn down slightly. Return your hands to the same starting position.

 

 

 

 

Tips

• Definitely use a weight lighter than you think you can accomplish. After doing the shoulder presses, your shoulders will be tired.
• Do not exceed a 90° angle at your shoulder joint (impingement)
• Try to relax your neck and trapezius muscle. Try to keep the medial deltoids in charge of the movement.