ROUTINE 2. Shoulder, Trapezium

Shoulders / deltoids training

17th  Front shoulder stood up in parallels

The feet placement and the bar separation is the same as for the former exercise (French press triceps in handrails or parallels).  This exercise is optional, in the case that you have access to parallels, but you must do it in the parallels and not in the feet steps of the handrails, for the width and height of the bars.  

You must place your elbows at the same arms opening as for when you were performing the push-ups (for the chest itself only), you just raise your shoulder until this is at the shoulder level, and it’s right there when you go down until the front, slowly, trying not to be loosened from the bar, go down until touching or almost touching the bar with the upper part of the chest or shoulder, then you go back up, using your arms strength only.  

Perform 3 sets of 8 to 15 reps, depending on your resistance (as for all the other exercises).  Rest from 30 to 40 seconds in between sets. 

 

Starting position

Final position

18th   Rear shoulder, stood up in parallels

This exercise is also optional, in the case that you have access to these parallels.  The difference in between this exercise and the former one is that when you get down you pass your head under the bar, but at the minimum height for not injuring your shoulder and you go just until the bar is at the upper ears level or until you feel too compromising your shoulder tension, the ligaments tension; pay particularly attention to this detail in this exercise version, otherwise you could hurt yourself.  There are only pictures of the final position since the starting one is the same as for the previous one.  

Perform 3 sets of 8 to 15 reps, depending on your resistance (as for all the other exercises, as well).  Rest from 30 to 40 seconds in between sets. 

 

Rear shoulder, stood up in parallels.  Final position

Rear shoulder, stood up in parallels.  Final position

Triceps stretching, shoulder and pectorals.

(Repetition).  The same as for routine 1. Only once, per 10 seconds, per position. 

 

Trapezium training

Trapeziums and rotors stretching.

The same as for the routine 1.  Once only per 10 seconds per position.  

19th.a  Trapezium, traversed in parallels with little hops.   

This exercise is optional, in the case that you have access to the parallels.  Climb up to the parallel any way you can, at some point you might have to simulate the lifting that you perform when making dips, if not, you can use a stool or something functional.  Once in the starting position, with your semi-hyper-extended arms, advance towards the other end of the parallels performing little hops with both your arms at the same level and shrinking the shoulders as much as possible to favor the trapezium’s workout, never hyper – extend your arms to avoid injuries. Get down of the parallels when you can no more or when you had reach to the other end, always carefully to not hurting yourself.  

If you’re capable of making the whole journey of return, then, also, what you should do is to throw all of your weight and body towards one side only of the parallels and then go back to the position in which you have one hand on each side, just that this time as if you were ready to go to the opposite direction, you must perform it with little bumps and precision, you will have to descend a little bit when you had finally made the hand swapping, a little bit as when you perform the dips exercise and you come back to have the arms semi-hyper-extended with the same technique.  When you throw all your body and weight towards only one side, lean a little forward when you have both your hands on the same side, to favor a little bit the balance and inertia in the position swapping.  

As always, if you are not capable of performing this exercise with safety, you better skip it.

Always that you let go do it carefully for not hitting your armpits nor your mouth against the bars when going down.  Perform this exercise at your own pace. 

Perform 3 round trips, resting from 30 to 60 seconds in between each one.  

The link for this exercise is the next one:

Traversed in parallels with little hops

19th.b  Trapezium ties

It is the same exercise as for routine 1.  Do it instead the 19th.a if you don’t have access to the parallels.  Perform 3 sets of 6 to 15 reps resting from 30 to 45 seconds in between sets.

20th.a  Trapezium, parallels little hops 

This exercise is optional; perform it if you have access to the parallels.  It is the same as the previous exercise, it’s just that you must remain in one single place while you perform all the little hops, do not displace yourself.  Perform 3 sets of 10 to 20 little hops each, resting from 30 to 45 seconds in between sets.  

20th.b  Shoulder shrinking for trapezium with dumbbells on the sides  

It is the same as for the routine 1.  Perform it instead the 20th.a if you don’t have access to the parallels.  Perform 3 sets, of 8 to 15 reps each, resting 30 seconds in between sets. 

Trapezium and rotors stretching. 

(Repetition).  Perform the position only once per 10 seconds.