O1xygenAustralianJulyAugust2015_

MOVE

Bent-Over Lateral Dumbbell Raise

Seated Dumbbell Overhead Press

Wide-Grip Upright Row

Machine Lateral Raise

REPS

10

10-15

10-15

20

SETS

3

3

3

3

DROP SETS IN ACTION: SHOULDER WORKOUT

Drop sets can be done for any muscle group of your choosing.

Here’s a sample shoulder workout using the technique, designed

by Tina Chandler, that implements drop sets on a machine for

lateral shoulder raises, exhausting and breaking down that

muscle in order to build rounder, shapelier shoulder caps.

Warm up with three sets of 15 reps each side with a cable

external rotator-cuff move using light weight, then get into the

workout. For the fi rst three moves, use a fairly heavy weight and

perform straight sets. For the last move, perform your fi rst set as

a straight set, then use the last two as drop sets, following “The

Anatomy of a Drop Set” rules. Remember: You want to com-

pletely exhaust your muscles, so go to failure with each drop!

HOW TO DO DROP SETS WITH A ...

Barbell: Enlist a friend to help you strip the weight as you hit

each stopping point with your repetitions. If you are fl ying solo,

load with the same size plate (10s, 25s, 45s) to make the strip-

ping easy and effi cient.

Dumbbell: Line up two or three sets of dumbbells next to

each other so you can easily swap out when it’s time to drop.

(Choose your gym time wisely!)

Machine: Slide the pin into a lower weight slot two, three or

even four times per set to achieve your drops.

SEATED DUMBBELL OVERHEAD PRESS

Setup: Sit on a bench with a short back and hold a set of dumb-

bells at your shoulders, palms forward and elbows down.

Move: Extend your arms and press the weights straight up over-

head, bringing them in toward one another to touch or nearly

touch as your arms come to full extension overhead. Reverse

the move and slowly return to the start under control.

BENT-OVER LATERAL DUMBBELL RAISE

Setup: Stand with your feet about hip-width apart and

hold a set of dumbbells at your sides, palms facing inward.

Keeping a fl at back, fold forward from the hips until your

torso is about 45 degrees to the fl oor.

Move: Open your arms and raise the weights up and to the

sides, leading with your elbows and keeping your back fl at.

Pause a moment at the top, then slowly lower to the start.

106 | JULY/AUG 2015 | oxygenmag.com.au

Training