cafeGAINZ Tip of the Day - Wednesday, Feb. 13, 2008

Here's the workout I did last night for shoulders aka delta-force:


Seated DB military press (4 sets)

BB clean and press (3 explosive sets)

Lateral raises (beyond parallel, up to a 45 degree angle) (4 sets)

Standing single-arm cable rear-fly (for the rear delt) (3 sets) - This is basically the same exercise you do when you sit facing the pec-dec machine and hit the rear delts, except I did them standing and one arm at a time. Be sure to keep your arm straight, and parallel to the floor, to keep the pressure on the shoulder and not the triceps.

Standing DB shrugs, and seated DB shrugs (2 sets each)

Then I mixed in some core exercises:

Woodchops w/ 20lb weight (2 sets)

Lunge-position, arms straight out grasping weight then twist torso side-to-side while keeping arms straight. Then switch your lead foot and repeat. (2 sets)

These and these, for 2 sets each. (In fact, I work all this into to my various workouts). I love you, Jermaine.

Swiss ball balancing w/ knees

I think there was some other stuff, but that oughta hold you lil' G-M'z over for a while. Train hard...