Toning Workout (Day 3) - SHOULDERS
WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)
GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set
-
Back Presses - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoidBACK
- SupraspinatusTRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial head///// SECONDARY MUSCLES WORKED
NECK
- Semispinalis c... -
Front Dumbbell Presses - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoidCHEST
- Pectoralis majorTRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial head///// SECONDARY MUSCLES WORKED
NECK
- Levator sc... -
Lateral Dumbbell Raises - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoidBACK
- Trapezius///// SECONDARY MUSCLES WORKED
NECK
- Levator scapula
- Splenius capitis
- Sternocleidomastoid
- SternohyoidBACK
- Latissimus dorsi
- Teres major
... -
Alternate Front Arm Raises - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoid
- Middle deltoidCHEST
- Pectoralis major, clavicular part///// SECONDARY MUSCLES WORKED
NECK
- Sternocleidomastoid
- Sternohyoid
- OmohyoidBACK
- Latissimus dorsi
- Teres major
- TrapeziusCHEST
- Pec...
