Get Massive Shoulders with these Exercises

1. Bent-Over Rear Raises :-

Keeping your back straight, bend at the waist to pick up two dumbbells, your palms facing behind you. This will be your starting position.Keeping your torso stationary, exhale as you lift the dumbbells straight to your sides until your upper arms are parallel to the floor. Pause briefly at the contracted position, then inhale as you slowly lower the dumbbells to the starting position.

2. Dumbbell Shoulder Press :-

Holding a dumbbell in each hand, sit on a military press bench or utility bench with back support. Place the dumbbells upright on top of your thighs. Raise the dumbbells to shoulder height one at a time, using your thighs to help propel them into position. Be sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Exhale as you push the dumbbells upward until they almost touch at the top. After a brief pause at the top, inhale as you slowly lower the weights to the starting position.

3. Front Dumbbell Raises :-

Stand up straight with a dumbbell in each hand in front of your thighs at arms’ length, using an overhand grip. This will be your starting position. Without swinging, lift the right dumbbell to the front with a slight bend in your elbow with your palm facing down. Continue to lift it until your arm is slightly above your chest, and parallel to the floor. Lower the dumbbell slowly to the starting position, then repeat with the left dumbbell. Continue alternating in this fashion until the recommended number of reps has been performed with each arm.

4. Side Dumbbell Raises :-

Stand up straight with a dumbbell in each hand at your sides, your palms facing you. This will be your starting position. With your torso stationary, exhale as you lift the dumbbells to your sides with a slight bend in your elbows, continuing to raise the weights until your arms are parallel to the floor. Your hands should be tilted slightly forward as if you are pouring a glass of water. Pause for a brief moment at the top, then inhale as you slowly lower the weights to the starting position.

Example of a PRE –3 p.m. Meal and a POST –3 p.m. Meal

Pre–3 p.m :-

A palm-sized amount of grilled chicken breast, chopped, and a palm sized serving of boiled or steamed brown rice, served with a fist-sized amount of mushrooms, lettuce, and cucumber, topped with a tablespoon of salsa.

Post–3 p.m :-

A palm-sized serving of grilled lean fish with broccoli, mushrooms, and peppers, sauteed with a tablespoon of soy sauce. Please remember one of the most important factors of the nutrient plan: if it is not included in the approved Foods table on page 120, assume you cannot eat it. Deli meat is not included, so assume you cannot eat it; the same goes for fruit, milk, breakfast bars, cereals, nuts, and so on. Sticking to the foods you see in the table will ensure that you achieve a jaw-dropping transformation in just twelve weeks. The distinguishing factor between healthful eating and transnational eating is the calorie content and the form the calories come in. Fruit contains a sugar, which is much better than table sugar, but it is still a fast-burning crabs that needs to be burned off.

Milk and most dairy products contain another sugar, which is another calorie source you don’t want to be burning off while you are on the treadmill. You should instead be burning off body fat. If you can’t imagine your life without fruit or dairy products for twelve weeks, you can try a few of my emergency exceptions: for dairy, try a serving of high-quality Greek yogurt, such as Fage, or fat free cheese; for fruit, an apple or a few chunks of pineapple. To produce maximum results, I recommend avoiding these foods or using them to fulfill only the most intense of cravings. Please check out the Approved Foods table and get to know the foods that are going to help you build and sculpt your brand-new body. I believe in a straightforward, simple approach to nutrition, which is why I have left out overly scientific nutritional information that you don’t need to know for your transformation. To help you get started, I have included a sample nutrition tracker for your first day. Since day one will be a workout day, it’s important that you

consume the proper post workout meal. The combination of protein powder, Vitargo, and creatine ( Meal 5) is ideal for replenishing muscles. I recommend only consuming Vitargo and creatine on training days as part of your post workout meal—on off days, your body won’t be in need of their fast-acting qualities.

Foods

What you’ll be eating on this plan can be broken down into four categories: protein, carbohydrates, vegetables, and condiments. Remember, the portions per meal are palm-sized for protein, palm-sized for carbohydrate, fist-sized for vegetables, and a tablespoon of condiment. These are the portions recommended for most of your six meals throughout the day.

On average, this will amount to about a 6-to-8-ounce serving of protein or six egg whites; 3⁄4 cup of your carbohydrate source, cooked; and 1 cup of vegetables, raw or cooked. The portion size will vary based on the size of your hands, which is why it’s the perfect measurement and the simplest way to customize how much food you eat. Don’t be too concerned about your portions of vegetables or salad, they contain plenty of water, are a good source of fiber, and have very few calories, so you can’t really eat too much. Here’s a general guideline for your food portions (the condiment portion of one tablespoon i the same for everyone, regardless of body size.

The only fats I recommend during your twelve-week transformation are those that naturally occur in your protein sources, such as egg whites, chicken, and fish, so you won’t see a separate category for fats. If you have an unbearable craving every now and again, you can have some celery topped with about a tablespoon of natural peanut butter. This is the perfect amount of satisfying, healthy fat that will help you overcome that craving. There are a couple of rules you can stretch within this program, although that doesn't mean you can break the rules entirely. 

The main sources of foods I want you to concentrate on for the first four meals of the day (until about 3 p.m.) are protein and carbohydrates. After 3 p.m., I want you to cut out the starchier types of carbohydrates, such as potatoes and pasta, and enjoy your last two meals with vegetables. Vegetables are an incredible source of vital nutrients, and they have very few calories compared to more complex carbohydrates such as brown rice and potatoes. For the last two meals at night, you don’t need these extra calories since you have more than likely fueled your day already. When sleeping, you won’t have a chance to burn off any complex carbohydrates, which is why we cut them from the last hours of the day.