Strong And Sexy Shoulders
Whether your goal is to increase your strength, or you simply want to look good in a strapless dress, this shoulder will make your shoulders sizzle!
WARM UP:
50 jumping jacks
1 set lateral raises (elbows bent @ a 90 degree angle)
1 set bent-over row (knuckles forward)
1 set alternating front raises (thumbs up/palms facing in)
10-15 reps each, use a light weight
WORKOUT:
STANDING MILITARY PRESS
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4 sets
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Reps: 15, 12, 10, 8
SUGGESTION: Stretch your arms, back, chest and shoulders by hanging from a bar, and/or leaning against a wall before moving onto the next exercise.
KNEELING ONE-ARMED PRESS:
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Use a Smith machine.
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Kneel along the side of bar, , (do not sit on your feet) and grasp it so that your palm faces you. (Calves are parallel to the bar)
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Hand is near your ear, elbow is bent abt 90 degrees.
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Push bar up and control it on the way down to starting position
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4 sets
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Reps: 10, 8 and 2 sets 'til failure (minimum of 4 reps)
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After each set, turn yourself 180 degrees and repeat with opposite arm.
PRO TIP:
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You will have most leverage if you put your opposite hand on your hip.
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Don't be deceived-most likely, you will not be able to use much weight.
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FRONT PLATE RAISE
Hold a plate with hands at the 1500 and 2100 position.
Lift with front delts, until arms are parallel with the floor.
3 sets
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Reps: 10, 8, 10
PIKE POLE PRESSES:
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Take a bar from a bench press, and put one end in a corner of a wall on the floor.
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Add some weight to the free end.
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Stand so that you are facing the corner, and lift the bar up to shoulder height.
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Using one hand (palm facing you), drive the bar up, keeping the line your arm travels close to your body. Control the descent back down to shoulder level.
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Finish set and repeat with other arm
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3 sets
SEATED DUMBBELL LATERAL RAISE
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Arms bent at 90 degrees.
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Start with palms facing in.
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Using your shoulders, lift until arm is shoulder-height
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4 sets
BENT-OVER BARBELL REAR DELT ROW
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Overhand grip, just outside of shoulder width.
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Using rear delts, pull bar up towards upper third of sternum
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4 sets
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Reps: 15, 12, 10, 15
CABLE CROSSOVERS:
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Lock both cables in their highest position.
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Use your left hand to grab the cable on the right, and your right hand to grab the cable on the left.
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Palms should face forward; wrists crossed, arms straightened overhead.
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Pull each cable out sideways to shoulder height. Control the weight as you return to starting position.
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4 Sets
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Reps: 15, 12, and the remaining 2 sets: 8-10 reps
PRO TIP: Keep a slight bend in your elbows throughout the movement, and concentrate on pulling with your rear delts; not your traps or tri’s.
Stretch your arms, back, chest and shoulders really well after you complete this workout.
Use the exact stretches the athletes who coach with me use in their customized Training Programs! They're all found in our on-demand program: Yoga Basics.
