- Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
- With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
- Slowly lower yourself down but do not touch the ground. Raise yourself back up.
- Repeat.
Delts/Traps/Calves
1 min
·
6 exercises
Standing Barbell Calf Raises
Sumo Dumbbell Squats
Upright Barbell Rows
Lateral Shoulder Dumbbell Raises
Rear Delt Pull
Seated Barbell Military Press
This Delts/Traps/Calves 1 min gym workout plan effectively targets your back, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!
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Delts/Traps/Calves
1 min
·
6 exercises
Standing Barbell Calf Raises
Primary muscle group(s):
Calves
Secondary:
Abs
Sumo Dumbbell Squats
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand up straight with a tight core and flat back.
- Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
- Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
- Complete this wide stance squat by having your thighs come parallel with the ground.
- Pause and slowly return to the starting position without locking your knees.
- Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
- Set a barbell on a rack at your shoulder height.
- Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
- Hold on to the bar using an overhand grip so that your palms are facing forward.
- Lift the barbell off the rack by pushing up with your legs while straightening your torso.
- Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
- Keep your head up and look straight ahead at all times, as looking down will put you off balance.
- Ensure your back is straight. This is the start position.
- As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
- Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
- Hold for a count of one.
- As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
- Pause for a count of one.
- Repeat.
This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Upright Barbell Rows
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
- Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
- The bar should be level with the tops of your thighs.
- Keep your arms extended with a slight bend at the elbows. This is the start position.
- Exhale and using the sides of your shoulders lift the bar.
- As you do so, raise your elbows up and out to the side.
- Keep the bar close to your body as you raise it.
- Continue lifting the bar until it is just below your chin. Pause for a count of one.
- Return to the start position in a single smooth movement. Inhale as you do so.
- Repeat.
This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
- Attach a straight bar to the low pulley on the cable station.
- Stand facing the station with your feet shoulder width apart either side of the pulley.
- Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
- Keep your shoulders back.
- Raise the bar straight up in one smooth movement, until it is just below your chin.
- Hold for a count of one while squeezing your biceps and forearms.
- Slowly lower to the start position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
- Holding a dumbbell in each hand,stand with your feet shoulder width apart.
- The dumbbells should be resting on your thighs with your palms facing in.
- Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
- At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
- Return to the starting position slowly to keep tension on the muscles.
- Repeat.
This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.
Lateral Shoulder Dumbbell Raises
Primary muscle group(s):
Shoulders
- Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
- Hold your arms fully extended by your side, with your palms facing in to your body.
- Keep your elbows close to your sides. This is the start position.
- Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
- Hold for a count of one while squeezing your shoulder muscles.
- Return to the start position in a smooth controlled movement inhaling as you do so.
- Repeat.
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Primary muscle group(s):
Shoulders
Secondary:
Neck & Upper Traps
- Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
- Maintain a flat back and tight core. Look straight ahead during the movement.
- Be sure to maintain a slight bend in your elbows at all times.
- Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
- Pause, slowly lower the weight back to the starting position. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
- Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
- Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Rear Delt Pull
Primary muscle group(s):
Shoulders
Secondary:
Lower Back
- Stand tall facing a pulley that has been adjusted to higher than head-height.
- Attach a rope or dual handles to the pulley and grab hold of each end with your palms facing your head.
- Engage your abs and pull the weight towards your face. Separate your hands as you pull.
Try to keep your arms parallel to the floor.
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
- Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
- Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
- Lean forward, keeping your back straight and grip the V-bar handles with both hands.
- Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
- Your back should be slightly arched, with your chest should be pushed out. This is the start position.
- Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
- Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
- Hold for a count of one.
- Inhale as you return to the start position in a smooth movement.
- Repeat.
Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
- Attach a V-bar / Triangle Bar to the Lat Pulldown machine. Sit on the bench and make sure your knees are secure. Reach up and grab the V-bar with an overhand grip. Be sure to brace your core.
- Begin the movement by leaning back slightly while pulling down on the V-bar. Be sure to engage your middle back during the movement.
- Once the V-bar is at your chest, pause, contract the muscle, and slowly release to the starting position.
Seated Barbell Military Press
Primary muscle group(s):
Shoulders, Upper Back & Lower Traps
Secondary:
Abs, Triceps
- Set up a barbell on a weight rack, so that it is at the same height as your shoulders when seated.
- Position a flat bench with your back facing the barbell.
- Keeping your back straight, take the barbell from the rack using on overhand grip, with your hands wider than shoulder width apart. They should be wide enough that your elbows are bent at 90 degrees at the low position.
- Lift the bar up and slightly over your head by pushing up and locking your arms. This is the start position.
- Inhale and slowly lower the bar down to shoulder level in a straight line. Hold for a count ofone while squeezing your triceps and shoulder muscles.
- Exhale and push the bar back up to the start position.
- Repeat.
To lessen the stress on your rotator cuffs, you can use a spotter to hand you the barbell when starting this exercise. This exercise can be performed standing. However, for people who suffer lower back problems, it is better to perform the seated version. This exercise can be performed by lowering the bar behind your neck,however it's not recommended for people with shoulder problems as it hyper extends the rotator cuff.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Glutes & Hip Flexors
- Hold a barbell with an overhand grip in a standing position. Your feet should be shoulder-width apart. Maintain a tight core and flat lower back throughout.
- Bring the barbell to shoulder height with your palms facing out. Begin by pushing the barbell straight overhead. Focus on contracting the shoulders while driving the glutes forward for stability.
- Once you reach the top, slowly bring the barbell to the starting position but do not allow it to rest on your shoulders. Immediately, move into the next repetition.
Primary muscle group(s):
Shoulders
Secondary:
Biceps, Forearms, Triceps
- Keep a tight core and flat back as you remain seated in the shoulder press machine.
- Look straight ahead as you hold on to the handles.
- Slowly, press the handles up above your head.
- Do not lock out your elbow.
- Slowly, bring the handles back down but do not let the weight stack touch.
- Repeat the movement.
Primary muscle group(s):
Shoulders
Secondary:
Chest, Triceps
- Sit on a bench/chair with your back straight and the dumbbells in a hammer grip so that the dumbbells run lengthways along the side of your face.
- Drive both weights, simultaneously upwards, until your reach a full overhead extension.
- Carefully lower the dumbbells back down to the starting position, maintaining the hammer grip all the way through the movement.
- Be sure to keep your core strong and lower back connected to the bench/chair at all times.
We're not done yet!
Exercises done
of 6
Approx. time left
32:15
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