Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 3!

This manual will teach you everything you must do to have a great body.

Navigation:

Part 1: Introduction
Part 2: Key Terms
Part 3: Dieting
Part 4: Nutrition
Part 5: Supplements
Part 6: Getting In Shape
Part 7: Steps To Success
Part 8: Exercises
Part 9: Planning
Part 10: Appendix

Shoulders

Shoulder Press: Sit down with your feet flat on the ground. Your grip should be slightly wider than shoulder width. The bar will be directly over your head. Notice that the bench is vertical and I am sitting straight up.	Completing the movement: Slowly lower the weight. You should also be inhaling on the way down. You will have to control the weight on the way down to be sure that you don't hit your head or skim your nose. Without pausing at the bottom, push the weight back to starting position and exhale.

Dumbbell Shoulder Press: Place two dumbbells by your feet. Pick them up one at a time and put them on your thighs. Pick the dumbbells off your thighs and into the starting position. Your palms should be facing to the front. Again, notice the seat is vertical and I am sitting straight up.	Completing the movement: Push the dumbbells directly over your head. Exhale as you push the weight up. Without a pause, slowly lower the weight. You should also inhale on the way down.

Lateral Raises: These can be done standing up or sitting down, I prefer to stand. Your palms should be facing your body and your back should be straight. Feet are shoulder width apart. Start with the weight resting at your side.	Completing the movement: Raise the weight until your arms are level with your chin. You should exhale as you raise the weight up. Slowly lower the weight and inhale on the way down.

Bent Over Lateral Raises: This is simply a variation of lateral raises. With a dumbbell in each hand, bend over until your back is almost parallel to the floor. Keep your back straight by bending at your hips and with your knees. Your palms should be facing your body.	Completing the movement: Keeping your elbows slightly bent, raise the weight and exhale. Try to keep good form here; don't swing the weight up. Slowly lower the weight. Inhale as the weight lowers.