Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by John Little & Doug McGuff

Author:John Little & Doug McGuff
Language: eng
Format: mobi, epub
Tags: Bodybuilding & Weight Training, Sports & Recreation
ISBN: 9780071597173
Publisher: McGraw-Hill
Published: 2008-12-11T08:00:00+00:00

Standing calf raise (start and finish position)

Lateral Raise. Lateral raises can be performed either on a machine or with dumbbells. If using a machine, sit with your back on the pad. Make sure that the center of your shoulder joint is aligned with the center of the cam. Take hold of the handles so that your elbows are drawn back behind your body slightly and your upper arms are resting on the arm pads. Slowly lift your upper arms out to the sides until they are slightly above 90 degrees relative to your torso. Pause briefly in this fully contracted position, and then lower your arms slowly back to the starting position. Do not pause at the bottom, but slowly reverse direction and lift your arms back up to the point where your deltoids (specifically, the lateral head of the deltoid musculature) are fully contracted. Repeat for your TUL.

If using dumbbells, take hold of a dumbbell in each hand, and stand up straight. With a minimal bend in your elbows (so as not to strain your elbow joint), slowly draw your upper arms up to a point where they are slightly above 90 degrees relative to your torso. Pause briefly in this fully contracted position, and then lower the dumbbells slowly and under control back to the starting position. Again, do not rest in this position, but slowly reverse direction until your upper arms are again at or above the 90-degree mark. Repeat for your TUL.

Shrug. Shrugs can be performed on many pieces of equipment, such as Nautilus and Hammer Strength (which have specific machines in which you sit for this exercise) or on a Universal machine’s bench press station

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