Anterior Deltoid | Front Shoulder Workout

Author Rod Ferris B.A. CPT CPAFLAFitness Level IntermediateType Muscle Specific
Days in Plan 2 Days Rest Between Sets:
Duration20 Min per session
You can either train your deltoids with your shoulders during your deltoid workout or alone after a chest workout (pressing also encorporates the Anterior Deltoid or Front Shoulder muscle)

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 8
Elastic Band Front Raises Exercise Picture 2. Elastic Band Front Raises
Sets: 3Reps: 8
Day 2 - Shoulders
Push Press  Exercise Picture 1. Push Press
Sets: 3Reps: 12
Machine Military Press (Shoulder Press) Exercise Picture 2. Machine Military Press (Shoulder Press)
Sets: 3Reps: 12
Front Raises Exercise Picture 3. Front Raises
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Anterior Deltoid | Front Shoulder Basics

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