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2/4/08 2:42 P

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I do one per muscle, so I would do 1 exercise for each of the 3 shoulder heads. So 3 exercises for the shoulder not 5. But not the same exercises every time, that way there's variety and the muscles get worked at different angles, etc.

for example, anterior raise, side lateral raise, and rear delt lateral.

Or shoulder press, upright row, and bent over row (the rear delt is just a synergist in the bent over row but it gives some variety).

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CFOSTER1966's Photo CFOSTER1966 Posts: 3,206
1/31/08 8:32 A

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I am, by no means, an expert. But, what works for me is to concentrate on compound movements. So, two days a week, I do two exercises for chest, back and legs...all compound...then one for shoulders, biceps, triceps, abs, and low back. The thrid day, I concentrate only on the major muscles. I always do full body routines. I find I work all those little tiny muscles plenty by doing compound moves and I haven't worked an isolation exercise for my calves in over a year. I find that running and steep incline walking does a great job of that! Good luck.

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MERRY.PINK's Photo MERRY.PINK Posts: 1,818
1/31/08 5:06 A

Spot on!
Usually 3-4 different exercises for each body part. You got the shoulders right, do a front, a side and a rear. Another example is legs.. quads, glutes, hamstring. Even calves have 3 (I think!) different parts to train.
This is what you are paying a trainer to work out. I suggest getting a program from Spark,, Oygen etc. They have done all the hard work for you!

1/30/08 12:48 P

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Dumbbell press would work the front shoulder, and lateral raises and upright rows would both work the middle shoulder, so out of those 3, you doubled up on the middle shoulder.

Here's what I read on - exercises will work a target muscle and also some synergist muscles (I take it this are muscles that can't help but be involved in doing the activity, just sort of helpers). In each workout you should aim for one Target exercise to work a muscle, and any other exercises you do in that workout should only use that muscle as a synergist. That's my interpretation of what I read there.

Now, keep in mind, I'm a relative newbie to lifting (7 months, 12 weeks of it with a trainer but he didn't explain much to me about what to do on my own) so it will be interesting to see what others have to say.

Here's an example page from that shows the target and synergist muscles for upright rows:

1/30/08 12:14 P

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I've seen and read alot of information about sets and reps but can't seem to find any info on how many exercises you should perform for each muscle. For example, when I worked shoulders yesterday I did about five different exercises (dumbell press, lateral raises, upright rows, etc.) Any thoughts? emoticon

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