esiueprint Anywhere Workout Your holiday travels may take you far from a gym-or anywhere else with appropriate equipment. Chances are you'll end up at your aunt’s house, where the only training impie- ments available are an old pair of pink dumbbells she picked up before her last New Year's resolution went sour. That will be enough if you follow this You don't need heavy weights to build big delts plan for big shoulders BY SEAN HYSON, C.8.C.. |! PHOTOGRAPH BY DYLAN COULTER with light weights. 20 Approximate number of minutes this workout will take. 000 1 The reason we're having you hold one arm out while the other does reps on the arm-out dumbbell lateral raise Isto restrict blood flow to your shoulder. Don’t worry, it's only temporary. When you lower your arm, a massive dose of blood will rush to the muscles, delivering the nutrients they néed to grow. Since we don't have heavy weights to rely on, we're using more time under tension to stimulate gains, EMBER 2012 THE WORKOUT ARMLOUT DUMBBELL LATERAL RAISE ‘Sete: 2(coch ste) pee Held he dort and to your side at 280 degre erg Now rake Sow raft am tthe See. Lover yur rake armaquarerof he Sydow ang our learn eee. Raise there om Bock 0 lrthen ower your Sie, Tots on ran. Perfor 0 rsa en Festabnute mn forge reeded-tt feweght revel ihn moth rocsctory. Rapes wth eeppeate arm °e BENTOVER LATERAL RAISE Sets: 2 Reps: fs mary aspocuble Hol the woes at vou ses Bond your bs back nd lower your ors Ul ts paral 1 fer. lew Your ‘our sholderbades fgeior as yeulrase thewoghts ox 90 ‘ogres, your umbe part down, Hot the top fore moment. Barform 23 any reps asyoutcan ad thn fonmodaaly to font rases. FRONT RAISE Sets:2 Reps: As many spon Rage the wats fon ‘your lgeato shoulder Ioelntrone of yeu with pains face, Pater tan tone mine Repeat the bentver lator vase ae ron