Day 4: Shoulders Overhead press (barbell or dumbbell): 4 sets of 8–12 reps Lateral raises: 3 sets of 12–15 reps Front raises: 3 sets of 12–15 reps Shrugs: 4 sets of 8–12 reps Day 5: Arms Bicep curls (barbell or dumbbell): 4 sets of 8–12 reps Tricep pushdowns: 4 sets...
Dumbbell Shoulder Press: 3x 8-10 Reps Front Dumbbell Raises: 2x 10-12 Reps (for each arm) Lying Rear Delt Raise: 3x6-8 Reps Reverse Flyes: 3x 6-8 Reps Standing Side Lateral Raises: 4x12 Reps (Last set to failure) Dumbbell Shrugs: 4x8-10 Reps (Last set to failure) Click Here For...
By doing exercises like lat pull-ins,shrugs, and scapular retractions, you will be able to correct your posture and gain back that lost height. This can make you as much as an inch taller. If you are under the age of 20, you have more potential for exercise to increase your height. ...
Seated Dumbbell Press EZ Bar Curls (Dumbbell curls) Close-grip Push-ups Squats Body Weight Hamstring Curls Hyper Extensions (Superman) Calf Raise Machine (dumbbell calf raises) Incline Sit-ups (flat sit-ups) Click Here For A Printable Log Of Advanced Routine Option Two. Routine Notes: This r...
Position the weights in front of your shoulders and engage your core. Lift your arms straight over your head, pause, and then slowly lower them back into position.[28] Dumbbell shrugs: Grab a dumbbell in each hand with your palms facing you. Position your arms by your sides with your ...
Smith Machine Shrugs Shoulders: Free Weights Military Press Lateral Raises Front Raises Rear Lateral Raises Machines Machine Military Press Machine Lateral Raises Machine Rear Lateral Raises (Reverse Pec Deck) Chest: Free Weights Bench Press (Barbell and Dumbbell) ...