THE SHOULDER.

THE EXERCISES will helpprotect your shoulders from injury and ensure a strong,stable frame. So when it comes time to run a pick-androll,toss your kids in the air (for height or distance), oruproot a few saplings to make way for your new backyardputting green, you’ll have what it takes. But you'll alsoreceive an extra benefit: muscles that will pump up nicelyfor display purposes.



BEGINNER


Do the three beginner exercises
for 4 weeks, then switch to the
intermediate exercises for 4 weeks.
If you want, you can do the advanced
exercises for the next 4 weeks after
that, or go back and repeat the
beginner and intermediate exercises,
using heavier weights and fewer
repetitions.

WEEK 1: Do 1 set of 10–12 repetitions
of each exercise.
WEEK 2: 1 or 2 sets of 10–12
WEEK 3: 2 or 3 sets of 10–12
WEEK 4: 3 sets of 10–12
WEEK 5: 2 sets of 8–10
WEEK 6: 2 or 3 sets of 8–10
WEEKS 7 & 8: 3 sets of 8–10




Seated Alternating
Dumbbell Press

1. Grab a pair of dumbbells and sit on a
bench, holding the weights at jaw
level, just outside your shoulders.
Your palms should face forward.



2.Starting with your weaker arm
(probably your left if you’re righthanded),
lift one dumbbell overhead
until your arm is straight.

3.As you lower it, raise the other—
that’s one repetition.


4.Alternate until you finish the set.