Seated Military Press
Works the anterior (front) deltoid: Start at chest level and raise barbell to arm’s length overhead, lower it to upper chest (to
increase the intensity, don’t lock out at the top position). Repeat for 2-3 sets of 6-12 reps.
Standing/Seated Side Lateral Raise
Works the medial (side) deltoid: Hold dumbbells at sides, palms in. Raise dumbbells, straight arm, to shoulder height. Lower
and repeat for 3-4 sets of 8-12 reps.
Bent Over Raises
Works the posterior (rear) Deltoid: Raise dumbbells straight out to side while in bent over position. Raise to shoulder height
and try to hold for one second. Lower and repeat for 2-3 sets of 6-8 reps. This exercise may be performed seated or standing.
Standing Calf Raises
Place both feet on the standing calf raise pad. Lower your heels as far as possible toward the floor and then slowly raise up on
your toes and lower the weight again. Keep your knees slightly bent throughout the movement, stretch the calf muscles, and
repeat for 3 sets of 10-12 reps.
Seated Calf Raises
Place your knees under the crossbar of a seated calf machine, place your toes on the calf pad and raise up on the toes. Slowly
lower your heels toward the ground. Hold in the contracted position for 2-3 seconds and repeat for 4 sets of 8-12 reps
Monday—Off, then repeat cycle