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Uranus welcomes you to his channel,
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today he has prepared for you one of the
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simplest but most effective
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complexes for working out the deltoid
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muscles, and so we move on to the first exercise: seated
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press in a Smith machine;
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as an option, this exercise can be
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replaced with a classic overhead barbell press while
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standing or sitting this
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exercise we perform four sets
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of 15 repetitions
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the second exercise seated dumbbell press
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do not forget to fix the lower back this
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exercise we perform four sets
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of 10-12 repetitions
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the third exercise lifting dumbbells in front
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of you alternately worked the front
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bundle of the deltoid muscles
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please pay attention the fact that
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this exercise is performed in a completely
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standard way is not the way I will
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do it: I raise my arm and look at its
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side to the opposite shoulder,
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personally, in this way I feel very well
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working the anterior
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deltoid muscle, perhaps you will have a different technique, but the
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main thing is that you feel the working of the
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this exercise. perform 3 sets
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of 12 repetitions
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move on to the fourth exercise,
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dumbbell side raises, in this
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exercise we work the middle
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fascicle so that the muscles are visible, perform 3
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sets of 12 repetitions
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and finally the final fifth
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exercise, dumbbell raises to the sides
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in an incline position,
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we work out this exercise
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posterior bundle of deltoid muscles and
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perform 3 sets of 12 repetitions;
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this exercise can be performed standing and
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sitting as it is convenient for you