EXERCISE LIBRARY
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
Speed Exercises
Speed Exercises
Speed Exercises
Speed Exercises
SHOULDERS EXERCISES
FACE PULL
MUSCLE GROUPS TRAINED
Primary: Posterior Deltoids, Medial Deltoids, Upper Trapezius
Secondary: N/A
TECHNIQUE CUES
-Lead movement with the elbows
-Pull anywhere between shoulder- to eye-level
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
LATERAL RAISE (CABLE)
MUSCLE GROUPS TRAINED
Primary: Lateral Deltoids, Posterior Deltoids
Secondary: Anterior Deltoids, Upper Trapezius
TECHNIQUE CUES
-Lift to at least shoulder height
-Hold a study object to increase stability
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
0-1 RIR
SEATED MILITARY PRESS (SMITH MACHINE)
MUSCLE GROUPS TRAINED
Primary: Anterior Deltoids
Secondary: Lateral Deltoids, Upper Trapezius, Triceps
TECHNIQUE CUES
-Setup bench with a very slight incline (not completely vertical)
-Lower until dumbbells touch the shoulders
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
1-2 RIR
SEATED OVERHEAD PRESS (DUMBBELL)
MUSCLE GROUPS TRAINED
Primary: Anterior Deltoids
Secondary: Lateral Deltoids, Upper Trapezius, Triceps
TECHNIQUE CUES
-Setup bench with a very slight incline (not completely vertical)
-Lower until dumbbells touch the shoulders
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
1-2 RIR