Heeeyyyyyy guys! How about a killer delt workout for this wonderful first day of November?!
First off, I’m sorry for not sharing a second workout last week but last week as total write off for me. I was sick, and so sick; I couldn’t do any workout pictures, and trying to put together a blog post was too much thought. My mind was boggled from feeling like crap, I just couldn’t get my head straight.
I actually went all week last week, without a workout at all! I KNOW!
BUT today I will be planning my workouts for this week and doing meal prep this afternoon as usual. Because of the daylight savings time ending and having to set the clocks back, I ended up waking up this morning at 5 am, literally ready to get out of bed. I guess I’m feeling quite rested coming out of a week of doing nothing…but this coming week will be 100 000 000 times better than last week. 🙂 #PositiveThoughts
One thing I did accomplish last week was a total blog redesign. What do you guys think? I changed both LIFTS & EATS so now both blogs are exactly how I want them to be. I’m so happy with the new design considering I’m still learning, I think it turned out all right! 😉
Ok, so, to the workout!
I did this workout at home, probably about a month or so ago and never got around to sharing it. It’s an awesome delt workout which includes supersets and no rest. Fun huh? Just how I like it!
+ exercise mat
+ a pair of dumbbells
+ a kettlebell
+ a kettle pad or cloth or towel
Complete the following exercises, reps and sets without any rest.
Choose a weight which is a struggle for the final 2 – 3 reps of each set. You should be able to perform all reps with full range of motion, but not easily.
SUPERSET x4 sets
dumbbell ARNOLD PRESS x10 reps
resisted LATERAL RAISE x10
leaning dumbbell LATERAL RAISE x10 reps (per side)
SUPERSET x4 sets
dumbbell UPRIGHT ROW x10 reps
single arm bent over dumbbell LATERAL ROW x10 reps (per side)
SUPERSET x5 sets
kettlebell SLIDING PLANK x20 reps (alternating)
kettlebell GET UPS x5 reps (per arm)
THE EXERCISES IN ACTION
dumbbell ARNOLD PRESS
+ begin holding a dumbbell in each hand in front of your chest, with palms facing your body
+ begin pushing the dumbbells up over your head, using your shoulder muscles to push
+ as you lift the weight, twist your wrists so your palms are facing away from your body as your arms become fully extended over head
lushious TIP: when doing any shoulder press, you want to push the weight up over head, but slightly in the front so you can see the weight still above your head. In other words, you don’t want the dumbbells to be directly over your head, instead they should be positioned over your forehead.
resisted LATERAL RAISE
+ begin standing on the middle of the band with feet shoulder width apart
+ hold a handle of the band in each hand with your arms fully extended by your side, or with palms together in front of your hips (as shown)
+ using your shoulder muscles, squeeze them together (think the tops of your shoulders) and lift the weight by fully extending your arms out to your side
+ keep a slight bend in your elbow while lifting
leaning dumbbell LATERAL RAISE
+ begin on your right side with your feet together and your upper body supported by your right arm, keeping the elbow bent and your forearm extended in front of you
+ hold a dumbbell in your left hand with your arm fully extended; dumbbell on your thigh
+ using your shoulders, lift the weight, keeping your arm straight and raise the dumbbell as high as you can, without sacrificing form
+ remember to really squeeze your delts!!!
dumbbell UPRIGHT ROW
+ begin holding a dumbbell in each hand, with your arms fully extended, hands in front of your hips with your palms facing your body
+ slowly lift the dumbbells, pulling up with the very tops of your shoulders (get those TRAPS TIGHT BABY!)
+ really squeeze your shoulders with this exercise and keep your core engaged throughout
bent over dumbbell LATERAL ROW
+ lean over a bench, or in my case, not using anything other than your hand to knee
+ being with a dumbbell in your hand with your palm facing your body and your arm fully extended
+ from here, using your shoulder muscles, pull the dumbbell straight up towards your armpit
+ keep your core engaged, especially if you’re using your knee for support
lushious TIP: a lateral row is different from a bent over row because it targets a different muscle, so be sure you keep your wrist facing your body, or you’ll be working your back muscles.
kettlebell SLIDING PLANK
+ begin in the plank position with a kettlebell on a towel or kettle pad (like I used) in front of you
+ using one hand at a time, reach forward, grabbing the kettlebell and slide it as far back under your core as you can
+ immediately pull the kettlebell forward, pushing it as far away as you can
+ then use your opposite hand and repeat
+ each rep is a slide forward and back
kettlebell GET UPS
+ begin standing with your feet together
+ using one hand at a time, hold a kettlebell directly over head with your arm fully extended, this is how your arm will stay throughout the entire exercise
+ cross your feet, bend your knees, push your hips back and sit flat on the floor
+ fully extend both legs in front of you and using your core, slowly lean back until your whole body is on the floor – except for that arm which should be still straight up over your body!
+ again, using your core, lift yourself back into the seated position, bend your knees and stand up
+ I did all 5 reps on one side before moving to the opposite side
The get ups are really great because they actually work your whole body, but at home, I love to use them in shoulder workouts – especially in the end like this workout because my shoulders were already tired as hell and holding the kettlebell over head while going through the get ups were brutal!!
Brutal but loved it!
When you’re done this workout, take a few minutes to stretch out the shoulders with this shoulder stretching routine and feel wonderful on this mighty fine day!