1.) Warm up with 6-10 minutes of cardio to get the blood moving. Also, do some static and dynamic stretching - do arm circles, swing them around to get the joints loosened up, and hold some stretches as well.

2.) Scapular Complex 2 sets (see below)

3.) Warm up set - DB Shoulder Press 1 x 15

4.) 1-1/2 DB Shoulder Press 4 x 10-12 (see below)

5.) Rear Delt Flys 3 x 10-12 (see below)

6.) Compound set: Lateral Raises and Front Raises, 3 x 10-12 each

7.) Finishing Giant set 2 sets of 20(each):
-Lateral raises -Front raises (not alternating) -Bent over lateral raises .... Move from one exercise to the next immediately - Do NOT change weight, Do NOT stop. Your arms should remain in motion. Also move quickly. Select a light weight (believe me, you don't want to go heavy). I tend to use 5's. -Hold your arms straight out in front of you horizontally, palms facing each other. Keeping them at shoulder height, pull them straight back until they are straight out to the sides. Then return them to the starting position. This equals 1 rep.

NOTES

Scapular Complex:
This is what I have many of my athletes do. It helps to strengthen the shoulder joint itself, and since MANY people have shoulder problems, I recommend this. Lie on a flat bench on your stomach, holding a pair of 2 1/2 lb. plates. You will do 4 consecutive movements for ten reps each for one set. (1) Arms straight out to the sides, palms down, hands touching the floor. Lift the arms up straight out to the sides until they reach the height of your body and then lower. (2) Repeat #1, but with your thumbs pointing up to the ceiling. (3) Palms facing up, hands are reaching toward your feet, knuckles on the ground. Lift up to the height of your body (hands should be next to sides at the top) and lower. (4) Arms extended overhead, palms down, hands on floor. Lift up to height of body and lower, trying to keep the arms parallel.

1-1/2 DB press:
This is simply a DB shoulder press where one rep is equal to one full press and one half press where you only do the bottom half of the movement. So - start with the DBs by your shoulders and press overhead and lower then press half way up and lower. This is one rep.

Reverse Flys:
Lie on your stomach on a fairly low incline bench (closer to flat than vertical) You can either straddle the bench or kneel on it - I usually kneel. Let the DBs hang down toward the ground, elbows slightly bent. The movement is essentially a lateral raise, but because of the angle, you'll hit your rear delt. At the top of the movement, there should be a straight line from elbow to elbow and they should be straight out from your shoulders. It might feel awkward, as the DB's are actually above your head at the top as well. I think I have explained everything, but I hope it's not too confusing! Enjoy!

Ingrid Marcum
Strength and conditioning coach
College of William and Mary

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