The Shoulder Burn RoutineÐ 2 dumbbells



The Shoulder Burn RoutineÐ 2 dumbbells

This is an exercise swimmer's use to beef up their shoulders and improve endurance. It won't burn like hell until the last 10 reps so be conservative with the weight the first time you try it. Start with 5 or 8 pounds in each hand and work your way up to 12 or 15.

• Perform the following 3 exercises back to back with 10 reps each.

• Rest.

• Then repeat the entire set of 3 exercises again.

Exercise 1

• Stand erect with feet slightly over shoulder width apart and knees slightly bent. hold the dumbbells against the tops of your thighs palms facing down.

• Keeping your arms straight, raise your right arm in an ark until it reaches straight above your head.

• As you lower the right arm, raise the left in the same fashion.

• Repeat 10 times with each arm.

• Immediately move to the next exercise.

Exercise 2

• Bend over slightly at the hips with your knees slightly bent, back straight and head up.

• Hang the dumbbells straight down.

• Pull the dumbbells out and up so your arms point straight out to your sides.

• Lower the dumbbells to the hanging position.

• Repeat 10 times.

• Immediately move to the next exercise.

Exercise 3

• Stand erect.

• Hang the dumbbells in front of your thighs, palms facing up (or forward).

• Raise both arms in two wide semicircles, bringing your arms straight out to your sides and continuing until they extend directly over head.

• Lower the dumbbells under control back the way they came ending at the front of your upper thighs.

• Repeat.

• Retain good posture.

Take a rest and repeat all three exercises again.



Adjusting your Grip to exercise a different muscle group

Shoulders: Shoulder Press

Triceps: Cable Tricep Pulldown

Biceps: E-Z Bar

Back: at Pulldown Machine

Chest: Chest Press Machine

Swimming Technique

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Arms Workout

Week 1: Biceps

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Week 3: Biceps

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Week 5: Biceps

Week 6: Triceps

Week 7: Biceps

Week 8: Triceps

Building A Stronger Back

Week 1: Lat Pulldowns (front)

Week 2: Low Row (narrow grip)

Week 3: One Arm Dumbbell Row

Week 4: Supported T-Bar Row

Week 5: Bentover Barbell Row

Week 6: Straight Arm Pulldown

Week 7: Pull Ups

Week 8: Deadlifts

Week 9: Dumbbell Shrugs

Abdominal Exercise Technique

Bent Knee Sit-up

Seated Barbell Twist

Flat Leg Bench Pull-in

V-Core Programme

Download V-Core Workout

Part 3: Squats & Balancing

Part 2: Push-ups  & Hyperextensions

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General Articles

Balance in Training Part 1

Training Hard (& not falling apart)

Exercise excuses - what's yours?

4 Basic V-Core Exercises

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Ab Exercises (1)

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6-Week Couple's Workout

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Standing Dumbbell Upright Rowing

Bent-over Low-pulley Deltoid Raise

Medium-grip Barbell Upright Row

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Your First Triathlon

Training

|[pic][pic] | |

| |

|EXERCISE TECHNIQUE |

|Flat Dumbbell Flies |

|by Grant McCutcheon (Fitness Consultant, Welkom VA) |

|[pic] |[pic] |Start  Lie on a flat bench with your feet flat on the floor. Hold dumbells together at arms' | |

| | |length above shoulders, with the palms facing in. Slowly lower dumbells so they are even with | |

| | |chest at each side. Keep the elbows soft at all times. | |

| | | | |

| | |Finish  Return to starting position using same path. | |

| | | | |

| | |Notes  Do not allow the dumbbells to crash together at the top. Inhale down, exhale up. | |

| | | | |

| | |Works the Outer Pectorals. | |

| | |[pic]  visit the Fitness Archives | |

|EXERCISE TECHNIQUE |

|Incline Dumbbell Flies |

|by Grant McCutcheon (Fitness Consultant, Welkom VA) |

|[pic] |[pic] |Start  Lie on an incline bench with your feet flat on the floor. Hold | |

| | |dumbells together at arms' length above shoulders, with the palms facing | |

| | |each other. Slowly lower dumbells so they are even with chest at each | |

| | |side. | |

| | | | |

| | |Finish  Return to starting position using same path. | |

| | | | |

| | |Notes  Inhale down, exhale up. Breathe heavily, hold chest high, keep head| |

| | |on bench, concentrate on pectorals. | |

| | | | |

| | |Works the Upper Pectorals. | |

| | |[pic]  visit the Fitness Archives | |

|EXERCISE TECHNIQUE |

|Flat Dumbbell Press |

|by Grant McCutcheon (Fitness Consultant, Welkom VA) |

|[pic] |[pic] |Start  Lie on a flat bench with your feet flat on the floor (don't arch | |

| | |your back). Hold dumbells together at arms' length above shoulders, with | |

| | |the palms facing away from the body. Slowly lower dumbells down to the | |

| | |sides of the chest, arms close to sides (keeping wrists directly over | |

| | |elbows). | |

| | | | |

| | |Finish  Push back to starting position using same path.  Exhale and press | |

| | |the dumbbells upward and together over the chest. Arms must be in close at| |

| | |all times. At top of the press the palms may be turned inward or left | |

| | |facing the foot end of the bench.  | |

| | | | |

| | |Notes  Keep your head relaxed on the bench at all times. Use a controlled | |

| | |descent with a pause at the bottom to increase the intensity of the | |

| | |exercise. Inhale down, exhale up. | |

| | | | |

| | |Works the Pectorals, Anterior Deltoids and Triceps Assists. | |

| | |[pic]  visit the Fitness Archives | |

|EXERCISE TECHNIQUE |

|Standing Dumbbell Upright Rowing |

|by Adam Ramoolla (Fitness Consultant, Welkom VA) |

|[pic] |[pic] |Start  Hold dumbbells with palms facing down against your upper thighs | |

| | |(about 5cm apart).  Pull dumbbells straight up until nearly even with | |

| | |chin. Keep elbows out. Keep the weights close to your body, pause briefly | |

| | |at the top. | |

| | | | |

| | |Finish  Concentrate on the shoulders as you lower weights. Inhale up, | |

| | |exhale down.  | |

| | | | |

| | |Notes  This exercise can also be done with a barbell, using close grip. | |

| | | | |

| | |Works the Front Deltoids and Trapezius. | |

| | |[pic]  visit the Fitness Archives | |

|EXERCISE TECHNIQUE |

|Abdominal Exercise Techniques |

|by Grant McCutcheon (Fitness Consultant, Welkom VA) |

| |

|Week 1 |

|Bent Knee Sit-up |

|[pic] |[pic] |Start  Hook your feet under strap of sit-up board.  Ensure you keep your | |

| | |knees bent at 45 degrees.  Put your hands behind your head with your chin | |

| | |on your chest.  Lie back until your lower back touches the board.  | |

| | | | |

| | |Finish  Return to the starting position and repeat.  Inhale down, exhale | |

| | |up. | |

| | | | |

| | |Notes  To make harder, adjust bench to higher angle. | |

| | | | |

| | |Works the Upper Abdominals | |

|EXERCISE TECHNIQUE |

|Abdominal Exercise Techniques |

|by Grant McCutcheon (Fitness Consultant, Welkom VA) |

| |

|Week 2 |

|Seated Barbell Twist |

|[pic] |[pic] |Start  Place a light barbell on your shoulders.  Sit at the end of a bench,| |

| | |feet firmly on the floor.  | |

| | | | |

| | |Finish  Twist your torso to the right, then to the left by twisting at your| |

| | |waist only.  | |

| | | | |

| | |Notes  Do not move your head unnecessarily from side to side - it should | |

| | |simply follow the movement of your torso. It is also important that you | |

| | |keep your back straight and your head up.  Inhale to the right, exhale to | |

| | |the left.  This exercise can also be done while you are standing. | |

| | | | |

| | |Works the Obliques | |

|EXERCISE TECHNIQUE |

|Abdominal Exercise Techniques |

|by Grant McCutcheon (Fitness Consultant, Welkom VA) |

| |

|Week 3 |

|Flat Leg Bench Pull-in |

|[pic] |[pic] |Start  Lie on a flat bench with your legs off the end.  Place your hands | |

| | |under your buttocks, with your palms down and your legs out straight.  | |

| | | | |

| | |Finish  Bend your knees, pulling your upper thighs into your midsection. | |

| | |Return to starting position. Concentrate on your lower abdominals.  Inhale | |

| | |up, exhale down. | |

| | | | |

| | |Notes  To make it harder, you can hold a light weight dumbbell between your| |

| | |feet.  | |

| | | | |

| | |Works the Lower Abdominals | |

The gym workout

    a.  Wide-grip lat pull-down:  The latissimus dorsi is the prime mover in your swimming stroke.  Ensure your hands are

         facing forward and pull down.  This will develop hte classic swimmer's V-shaped back.  Do four sets of 12 reps.

    b.  Bench Row:  Lie on your stomach with a barbell under a high bench and pull upwards.  This develops the same

         muscles that are used in the pulling action in the swimming stroke.  Do three sets of 12 reps.

    c.  Incline bench-press:  Works the deltoid and upper-pec region.  It's important to develop the balance between the

        posterior and anterior sides.  Do four sets of 12 reps.

    d.  Leg-press:  Developing leg strength is just as important as the upper body.  Remember: For streamlining in the pool,

         it's important to develop the quadriceps and not just glutes.  The leg press is perfect for this.  Do four sets of 15 reps.

    e.  Hamstring curl:  Specific to the kicking motion when swimming.  Do four sets of 20 reps.

    f.  Dumbbell pull-over:  This exercise develops the same upper body muscles used during the swimming stroke.  Do two

        sets of 15 reps.

[pic]  Developing the trunk area

    a.  Leg-raise:  The lower abdominals are the link between the upper and lower body.  Pull your knees in and, for best

         effect, hold with control.  Do four sets of 20 reps.

    b.  Back extension:  A similar position to when you're in the water, so it makes sense to do this exercise.  Move upwards

        slowly and hold for two seconds.  Do three sets of 15 reps.

    c.  Sit-up:  A great exercise to finish off your routine.   Develops the rectus abdominus.  Do four sets of 25 reps.

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