DEVELOP SHOULDER MUSCLES AT HOME : LEVEL 1 & 2 - Exercises for 50 years & Above Age Group (With Demo Video).

Bold Shoulder muscles, a well built Chest with wide Lats & a trimmed Waist gives your upper body that "V" shape.  Well built DELTOIDS (major muscle that wraps the shoulder joint) look great in everything that you wear. 

Deltoid workouts are worth the investment. Basically any upper body or core exercises involve your shoulders. Strengthening these delts will enhance your strength and ability to do a ton of different exercises & activities. Also, boulder shoulders helps with posture, so you look confident & prevent injury.

All you need is a pair of dumbbells & you will build some nice DELTS. 

As we age , it gets harder to build muscles, so to shred FAT from your targeted area and build muscle that too with lighter weights looks difficult,  in Shoulder Routine , I have  incorporated RESISTANCE / ISOMETRIC training (3 Stage) into your weekly workout program. If you put your mind to it, you will see fantastic results & build muscle even after 50 years of age & that too with lighter weights.

I have divided the shoulder routine in to two sections : 

LEVEL-1 : Basic exercises , these are same exercises as mentioned in LEVEL-2, but with much lighter weight , for first timers , to slowly gain strength , set Range of Motion , Breathing technique & develop Mind-Muscle connection. Level-1 routine to be done thrice a week , for 4 weeks. This will be of a great assistance in performing the LEVEL-2  routine with perfection & positive result.

LEVEL - 2 : Advance exercises with comparatively heavier weight & with couple of  ISOMETRIC - 3 stage resistance exercises, for those who had completed 4 weeks of Level-1 routine. Here we target the muscles with stress and resistance for their development. 

In the demo video (link provided below) though I have used dumbbells of weight 6 kgs. each, you can use dumbbells of weight with which you can do max 10-12 reps in which the last 2 reps you feel the burn in your targeted muscle.

Full Body  WARM-UP before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

LEVEL- 2 Exercises : Total Time = 19 minutes.

1) Dumbbell Overhead Press - ISOMETRIC ( 3 stage) = 3 sets x 10 reps per set ( 4+3+3).

2) Dumbbell Upright Rows = 3 sets x 10-12 reps per set.

3) Arnold Press (slow) = 3 sets x 10 reps per set.

4) Dumbbell Lateral Raise - ISOMETRIC (3 stage) = 3 sets x 09 reps per set (3+3+3).

5) Bent Over Reverse Dumbbell Fly (with very light weight) = 3 sets x 15-20 reps per set.

6) Side Dumbbell Contraction Shrugs = 3 sets x 10 reps per set.

7) Front Dumbbell shrugs = 3 sets x 12-15 reps per set.

Rest Period Between each Set = 30 secs.

Rest Period Between Each Exercise = 60 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

ADVANCED Chest Exercise Period (LEVEL-2) = Thrice a Week (with min.1 day rest in between).

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For SHOULDER EXERCISES  demo video (English), please click on the link provided below :

  https://youtu.be/dhky5eWOZdg