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[TEST]

a 12 week program for building two great chips on your shoulders.....
work out #1 (front to back weeks 1,5,and 9)

front
seated military presses 3 sets 8 -10 reps
dumbell front raises 3 sets 10-12 reps

side
dumbbell side laterals 3 sets 8-10 reps
lying one arm side laterals 3 sets 10-12 reps

rear
dumbbell rear laterals 3 sets 8-10 reps
cable rear laterals 3 sets 10-12 reps

workout #2 (weeks 2,6,and 10) front to back

front

seated military presses 3 sets 8-10 reps
side

dumbell side laterals 3 sets 8-10 reps
rear

dumbbell rear laterals 3 sets 8-10 reps
front

dumbbell front raises 3 sets 10-12 reps
side

lying one arm side laterals 3 sets 10-12 reps
rear

cable rear laterals 3 stes 10-12 reps

workout #3 (back to front weeks 3,7,and 11)
rear

cable rear laterals 3 sets 10-12 reps
dumbbel rear laterals 3 sets 8- 10 reps

side

lying one arm side laterals 3 sets 10-12 reps
dumbbell side laterals 3 sets 8-10 reps

front

dumbbell front raises 3 sets 10-12 reps
seated military presses 3 sets 8- 10 reps


workout #4 trisets weeks 4,8, and 12 )
front
seated military presses 3 sets 8-10 reps

tri set with
side

dumbbell side laterals 3 sets 8-10 reps

tri set with

rear

dumbbell rear laterals 3 sets 8-10 reps

front

dumbbell front raises 3 sets 10-12 reps

triset with

side

lying one arm side laterals 3 sets 10-12 reps

triset with

rear

rear cable laterals 3 sets 10-12 reps

follow workouts exactly the way they are laid out

lying one arm side laterals

lie on your right side on a bench or abdomial board set at a low angle ....with your head near the high end ......brace your self so you don't move ....grab a dumbbell with your left hand and rest it on your upper left thigh........keeping your left elbow slightly bent ,raise in a semicircular arc until it is directly above your head. then slowly lower it to your thigh after completing 10 to 12 reps swicth to your left side.


cable rears laterals
stand between a pair of low pulleys at the crossover station.....reach with your right hand across your body to grab the left handle ...then reach with your left hand across your body to grab the right handle ...keeping your knees slightly bent ,lean foward so that yout torso is parallel to the floor .... with your elbows slightly bent ,pull each handle simultaneoulsy across your chest and then upward and outward in semicurcular area ....hold this postion for 1 second then slowly lower cables to the arms crossed postion ....either each rep or each set alternate which arm you cross in front of the other....

the key to a balanced deltoids is training each head as a seperate and equal muscle (flex july 2003)