I first start with a shoulder horn to get the blood flowing into the shoulder muscle and to warm up. I do three light sets of 12 reps. (A shoulder horn is a device to help warm up and work the rotator cuff area.)

Seated Military Press
On Smith Machine, to back of neck, letting my upper arm go a little lower than parallel to shoulder joint. 2 warm-up sets of 10-12 reps, light weight: 3 working sets pyramiding up in weight and down in reps,getting at least 6-8 reps.

Side Lateral DB Raises (standing)
No warm up needed here. I keep the weight semi light and use strict form and no swinging of the body, really resisting the weight on the way down. Once again increasing weight each set for 8-12 reps for four sets. On the last set I do a drop set and really focus on the negative, i.e. 20lb x 8 , immediately followed by 12lbs x 12 reps, immediately x 15 reps. Oh what a burn!!!!

Front DB Raises
Once again I keep the weight on the lighter side and focus on the negative. I also kind-of cross the arm towards the middle of my body as I lift it.. (kind of like if you had someone standing in front of you, you would be aiming for their nose) and holding the weight in a hammer like grip (up and down). 3 sets of 10-12 reps.

Rear Delts
(This one is a bit hard to describe but here goes) Between two cable machines I hook "D" handles to lower pulleys. Kneeling on all fours between the cables, grab one side of the cable, pulling arm across the body and out to side and back ever so slightly, squeezing the rear delt. Make sure you keep your shoulders parallel to the ground (no lifting them upwards), and keep the arm slightly bent at the elbow. This one takes a bit of practice but when you get it down you'll really feel the burn in the rear delt and a great pump. I do 3 sets of 10-12 reps. Once again heavy weight not needed.

To finish off I do traps:

Shrugs with DB
This one I go as heavy as I can pyramiding up in weight keeping my reps in the 10-12 range for 3 sets. Strict form, keeping the knees bent slightly and with the upper body slightly leaning forward, weights held to each side of body. Chin to my chest..shug up hold count two then all the way down for the stretch.

Now off to the hot shower.... Lori

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