Any comic book lover will tell you that, to qualify as a bonafide superhero, one must have (aside from a super-power or two) an impressively cut body. Indeed the first thing many comic book readers notice is how sculptured the bodies of the protagonists are, particularly their coconut husk-like deltoids. Well, we may not be able to arrange for you to be bitten by a radioactive creature, but we can help you achieve rock-like shoulders and delts, all the better to make gullible bystanders believe you really can leap over tall buildings in a single bound.
Stand with your feet shoulder width apart and your back straight. Grip the barbell at shoulder width just at the chest area, in front of the shoulders. Lift until your elbows lock, then slowly lower back to starting position.
Place the bar on your shoulders, behind your neck. Grip the bar around eight inches wider than shoulder width. Lift the bar until elbows lock, then slowly lower back to starting position.
Standing with feet shoulder width apart and back straight, hold dumbbells at your sides. Slowly lift them sideways, arms slightly bent, until they reach shoulder height. Slowly lower back to starting position. You can also do seated workouts. These should be done as supersets, meaning after each set of exercise, you go to the next exercise without resting. You can do this by holding the dumbbells under your thighs, then lift to your sides going upward to shoulder height. Your elbow should be at the same height as the weight. Slowly lower back to starting position.
SEATED BENT-OVER LATERAL RAISES
Same starting position as the seated lateral raises but this time, you should bend over so that your chest touches your thighs. Perform the same movements in this position as the seated lateral raises.
BENT-OVER FRONT RAISES
Same position as the bent over laterals, but this time you lift the weights forward instead of sideways
- FRONT PRESS – 15 reps, 2 sets
- BACK PRESS - 15 reps, 2 sets
- LATERAL RAISES - 15 reps, 2 sets
- SEATED LATERAL RAISES - 10 reps, 3 sets
- SEATED BENT-OVER LATERAL RAISES - 10 reps, 3 sets
- BENT-OVER FRONT RAISES - 10 reps, 3 sets