Training

Machines for Mass

The no-free-weight workout for chest and shoulders.

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SEATED LATERAL ( REVERSE)

TARGET: Middle, rear delts

MACHINE TIP: If I face forward, the way it is normally done, I find that it hits my front delts too much. So I turn around and face the pad. This position puts more stress on my rear delts and also the sides.

MACHINATION: This exercise makes the shoulders rounder and fuller looking. Also, you don’t have to go very heavy with these. It is more important that your form is good. 

 MACHINE SHOULDER WORKOUT 

Hammer Strength Seated Presses (reverse): 2 sets, 12 reps

Hammer Strength Seated Presses (normal): 2 sets, 12 reps

Seated Machine Presses (wide grip): 2 sets, 12 reps

Seated Machine Presses (normal grip): 2 sets, 12 reps

Reverse Pec-Deck Flyes: 4 sets, 12 reps

Seated Laterals (reverse): 4 sets, 12 reps

 

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