C-RaD said:
i workout 5 days a week and i dont have 2 leg days, if i dont workout on saturday then i workout on sunday. and what exercises would u recommend for shoulders?
If you want to work shoulders than some sort of overhead press is a must. As well as that you'd probably want to do some isolation of your deltoids as well. In other words, the deltoid has 3 heads, try some isolation exercises for all three of them and then do overhead presses as they work all part of the deltoids at once.
try this for your front deltoid (don't know anatomical name)
1. Standing up with knees slightly bent, hold a dumbell in each hand with your palms facing your body.
2. raise your left arm until it is parellel with the ground keeping your right arm in the same position.
3. Then as you lower your left arm raise your right arm until it is parellel to the ground
4. repeat for desired number of reps
* the direction you raise your arms in is "frontways", the same way your move your arms as you walk
middle deltoid (again, not sure of the anatomical name)
1. Standing up with knees slightly bent, hold a dumbell in each hand with your palms facing your body.
2 Raise both arms at the same to so that they are parellel with the ground and that your fists are facing the ground. So in other words, raise them sidewards
3. Slowly lower the weight until the pressure is almost off your shoulders then raise again for desired reps.
*If you do this one properly you shouldn't be able to handle a great amount of weight
Rear deltoid
1. lying face down on a bench at an angle of 30 - 45 degrees grab a dumbell in each hand and follow the same steps as in the middle deltoid exercise.
Sorry if the descriptions are bad i did the best i cood
And one more thing, do the isolation exercises before you do your overhead press. This way your deltoids are warmed up before you work all three at the same time.
