Beginner’s Machine Shoulder Workout Routine

How To

• Grab the barbell from the machine shoulder-width apart and place it on your collarbone.
• Tighten your back and push the barbell upward while opening your chest.
• Slowly lower the barbell back to the starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Position your feet shoulder-width apart and maintain a slight bend in your knees.

Grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.

Engage your core and press the bar overhead, fully extending your arms without locking your elbows.

Lower the bar back down to shoulder level with control, keeping your elbows slightly in front of your body.

Keep your head and neck in a neutral position throughout the exercise.

How To

• Stand facing the cable with the rope attached and hold the rope at a chest level.
• Hold the rope with your palms facing each other and pull the rope toward your face while the chest is open.
• Slowly return to the starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and focus on proper form and technique.

Keep your elbows high and in line with your shoulders throughout the movement.

Engage your upper back muscles by squeezing your shoulder blades together at the end of each rep.

Control the movement and avoid using momentum to pull the weight.

Breathe out as you pull the weight towards your face and breathe in as you return to the starting position.

Gradually increase the weight as you become more comfortable and confident with the exercise.

How To

• Sit on the machine and lightly grab the handle with your elbows against the pad.
• With your chest open and upper body straight, push up the pad upward and raise the elbow to shoulder level with the strength of your lateral deltoids. At this time, focus on the lateral deltoid, not the arm.
• Slowly return to the starting position while keeping the tension on your shoulder.

sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and gradually increase as you get stronger.

Keep your back straight and core engaged throughout the exercise.

Focus on using your shoulder muscles to lift the weight, rather than relying on momentum.

Control the movement and avoid swinging or jerking the weight.

Keep your elbows slightly bent and lift the weight out to the sides, parallel to the ground.

Exhale as you lift the weight and inhale as you lower it back down.

How To

• Stand with your back against the cable machine, pulling the cable between your legs, and hold it with your hand.
• While your upper body is bent forward, raise your hands to feel the stimulation of the front of your shoulder muscles. At this time, raise your hands up to shoulder level without bending your elbows.
• Slowly lower the arms to feel the stimulation of the shoulder muscle.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with a light weight and gradually increase as you get stronger.

Keep your core engaged and maintain good posture throughout the exercise.

Focus on using your shoulder muscles to lift the weight, rather than relying on momentum.

Control the movement and avoid swinging or jerking the weight.

Exhale as you lift the weight and inhale as you lower it back down.

Perform the exercise in a slow and controlled manner to maximize muscle engagement.

How To

• With your feet shoulder-width apart, hold the barbell shoulder-width apart and place it in front of your thighs.
• Raise your shoulders as much as possible as if trying to touch your ears with your shoulders.
• Slowly lower your shoulders and return to the starting position while feeling resistance in your trapezius muscles.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.

Keep your shoulders relaxed and your core engaged throughout the exercise.

Slowly lift your shoulders up towards your ears, squeezing your shoulder blades together at the top of the movement.

Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.

Repeat for the desired number of repetitions, focusing on maintaining control and avoiding any jerking or swinging motions.

How To

• Lie face down on the floor or lean against a bench to support your chest to effectively give stimulation to the target muscles.
• With your arms in a Y shape, raise your arms as high as you can.
• Slowly lower your arms until your back is completely relaxed.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with light weights and gradually increase the resistance as you get stronger.

Focus on maintaining proper form throughout the exercise to avoid injury.

Engage your core muscles and keep your back straight during the movement.

Control the movement and avoid using momentum to lift the weights.

Breathe out as you lift the weights and breathe in as you lower them.

Perform the exercise in a slow and controlled manner to maximize muscle activation.