I did this workout yesterday, bright and early, just as the sun was coming up. The gym was bursting with sunshine, and I was one of the few people there. I’ve added a little variation within the workout through pictures to show you at-home fitties how you can do this one too!
Begin with 3 sets of the seated SHOULDER PRESS with 15 reps.
Rest 30 – 40 seconds after each set.
The first three sets were what I used as a warm up for my shoulders. Since I knew I was focusing on performing lots of reps, I wanted the muscles really warm! I used a machine for these shoulder presses which also has the handles for the palms facing each other presses, which I did for the following superset.
If you’re doing this workout at home, of if you don’t want to use a machine, you can use a barbell or dumbbells for the regular shoulder presses, or a band as shown in the pictures. For the palms together presses, you can use dumbbells. (as shown below)
Continue with the shoulder press, now moving into a superset for 3 more sets.
SUPERSET x3 sets
seated SHOULDER PRESS x10 reps
seated PALMS TOGETHER SHOULDER PRESS x10 reps
Rest 20-30 seconds between super sets, and don’t rest between exercises.
Next is working with two sets of dumbbells. I used a set of the 12.5lbs and 10lbs. Both of these exercise pictures are shown with resistance bands, so if you’d rather use cables in the gym, go for it!
SUPERSET x5 sets dropping the weight
dumbbell LATERAL RAISE x10 (heavier weight)
dumbbell BENT OVER REVERSE FLY x10 (lighter weight)
Only resting about 20-30 seconds after each superset, and not resting at all between exercises.
The final set is a triangle pyramid, which is a great way to get lactic acid flowing through the muscles. I used a smith machine because it’s easier to change the weight after each set. I’d recommend doing the same thing. 😉
If you’re at home, you can burn out the muscles with higher reps and low rest. You wanna keep the weight where the final few reps are hard to get through. Rest. Then move on.
barbell SHOULDER SHRUG x8 sets
x15 reps at x50 lbs
x10 reps at x55lbs
x9 reps at x60lbs
x8 reps at x70lbs
x6 reps at x70lbs
x8 reps at x60lbs
x10 reps at x55lbs
x15 reps at x50lbs
(Choose a weight that is appropriate for you, maybe it’s more, maybe it’s less!)
The only picture I have of a shoulder shrug is this a plie squat with shrugs from this workout. Oh boy! So please, use your imagination and forget the plie squat! Haha!
I know these workouts aren’t like my normal style, but over the past few days, I’ve been feeling my winter motivation boost blowing off the roof! This time of the year drives me fitness crazy, and I want you all to join my little crazy-for-progress-super-motivated world! #LushiousMotivated
Happy humps-on-your-shoulders-day Friends! 🙂