letter L. Always take the dumbbell
level with the elbow, DO NOT allow
the dumbbell to hang lower than the
elbow)
sets, keeping the intensity on the
deltoids.
Start off with 2-3kg dumbbells,
building up to no more than 5kg.
Then move straight into;
4th Exercise
10 rep Standing dumbbell press,
(Making sure your rep range starts
at chin level and press upward to
just above head height, DO NOT fully
lock out the elbow joint above the
head)
Then move straight into;
5th Exercise
10 reps Bent over laterals raises,
(Making sure the elbow are raised
up to be in line with the rear delts,
keeping the arms slightly bent and
long, DO NOT raise the elbows
higher than the shoulders, as not to
engage your traps or your back).
Perform the string of exercises
for 4 sets, with no more than 1-2
minutes rest between each of the
80
FLEX | FEBRUARY 2018
Do this every day for 6 weeks on
top of your usual 1-2 shoulder
sessions per week, then train as
you normally would on shoulders
for 4 weeks to allow for maximum
recovery and growth after this
stimulation.
“Watch your shoulders grow and
change condition like never before’.