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The primary neck muscles that issue bodybuilders would be the deltoids and while they work directly with the arms and chest muscles, it's possible to separate the delts in a training period. Unlike other parts of the body though, the neck isn't designed for heavy lifting in most directions so beginners need to be mindful and use lighter weights than usual for shoulder-isolating exercises.

The deltoid covers the shoulder and consists of three distinct segments:

1. The anterior or front deltoid allows your arm to be raised by you to the front.

2. The medial or middle deltoid allows you to raise your arm to the side.

3. The posterior or rear deltoid allows your arm to be drawn by you backwards if it is perpendicular to the torso.

The front delt frequently receives plenty of work with chest exercises including the bench press and pushup, so you will need to utilize wise practice and pay attention to your body when doing exercises that specifically target this muscle. For beginners are as follows: the recommended shoulder exercises

1. Seated dumbbell press - 3 sets of 10-15 repetitions. This exercise places the emphasis on the medial head.

2. Front lateral raise - 3 sets of 10-15 repetitions. This exercise emphasises the leading delt.

3. Rear horizontal flyes - 3 sets of 10-15 reps. The rear delt is targeted by this exercise.

Much like all exercises you'll need to take care in organizing specific areas of the body. To start with your shoulder exercises should be incorporated by you in to a program just like the one suggested below:

Day 1: Biceps, Back, Abs

Morning 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Time 4: Triceps, Chest, Abs

For the initial couple of weeks complete one set however add one set weekly to a maximum of three. By the end of three months you will prepare yourself to go to more intensive advanced level exercises. back braces