Seated Dumbbell Press
This exercise works the entire deltoid area and the triceps. Secondary stress is placed on the upper chest and upper back muscles.
Seated dumbbell presses; followed by
Side laterals.
Your exercise progression for the seated front shoulder press is very similar to the bench press and should look something like this: ...
Pick some form of standing or seated overhead press, such as military press or seated dumbbell press.
Triceps. Skullcrushers, seated French press, close grip bench press, etc.
Back.
Standing DB Lateral Raise superset with Seated Dumbbell Press - 4 sets
Barbell Upright Row superset with Barbell Front Shrug - 4 sets
Alternating Front Dumbbell Raise superset with Bent Over DB Lateral Raise - 3 sets
Friday AM - Cardio/Abs ...
Thursday- 2 sets each with 10-12 repetitions of shoulder exercises such as seated dumbbell press, front lateral raises,
Friday- 2 sets each with 10-12 repetitions of leg exercises such as hack squats, dumb bell squats and calf raises.
 See also: Lower, Back, Dumbbell Press, Dumbbell, Flat
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