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ePaper created 2015-02-25, 10:02:46 | version 1.33.01
Summer/Fall 2013 • FitnessX.com 39. A B • (A) Hold a plate or dumbbell in both hands in front of your body with your feet shoulder width apart. • (B) Slowly raise plate towards the ceiling, keeping your elbows straight until it is above head height then lower. These two moves target the anterior head (front raise) and posterior head (rear flyes) of the deltoid. These two cable moves target the lateral head. Be sure to keep the hands at least shoulder width apart in the upright row to avoid the trapezius doing all the work. EXERCISE Perform 3 supersets of 15 Cable Lateral Raises (each side), then 15 Cable Upright Rows • (A) Stand side on to a low cable (Left side closest) with feet wider than shoulders. Hold the cable with the right hand in front of the body. • (B) Leading with little finger up, raise the cable to just above horizontal. Then return to starting position. • (A) Stand facing a low cable with a straight bar and feet shoulder width apart • (B) With hands shoulder width apart, keeping elbows high, row the bar up until your elbows reach shoulder height, then lower. A B Perform 3 supersets of 15 Front Plate Raises, then 15 Rear Delt Machine Flys (Rest 1 minute between each set) BA BA 2 3 Plate Front Raise Cable Upright Row Cable Lateral Raise • Grip top bar (palms down) with good body alignment. Squeeze together (retract) shoulder blades. Keep elbows and forearms parallel to the floor throughout entire exercise. • (A) In a controlled motion, keeping elbows up, pull bars out and back as far as possible. • (B) While maintaining the controlled motion, return to starting position. Rear Delt Machine Fly FRONT & REAR DELT SUPERSET: Front Raise & Reverse Machine Fly LATERAL DELT SUPERSET: Lateral Raise & Upright Row 23