• Avoid adaptation; don’t allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don’t train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.
• Always do a proper warm up and stretch before exercising.

OVERHEAD PRESS

Stand/sit with feet shoulder-width apart. Start with barbell OR dumbbells at eye level, hands wider than shoulders and arms at 90-degree angle. Slowly push weight over head (keep the weight slightly forward in front of head so you can see it out of the corner of your eye) and lower back until elbows are at 90 degree angles (like a goal post).

LATERAL RAISE

Stand or sit holding weights on the outside of each thigh, palms facing in. Leading with the elbows and keeping arms slightly bent, lift arms out to the side, stopping at shoulder level (wrists straight) and lower. Don’t lift past the shoulder!

SHOULDER ROTATION

Stand sideways to cable (or resistance band), holding cable in opposite hand, elbow bent to 90 degrees, hand in front of body. Keeping upper arm stable, contract shoulder muscles to rotate forearm out to the side. Keep your arm at a 90-degree angle throughout the movement and try not to move your elbow.

UPRIGHT ROW

Stand holding a barbell (or dumbbells), palms facing you. Slowly bend the arms and pull barbell up, stopping at chest level. Be sure to keep the wrists straight and the elbows above the bar. Hands can be close together or wide.