How are you guys feeling with so far with this week’s workout plan?
I’m feeling really good, especially after today’s shoulder workout! I love working shoulders! Haha, I think I say that about pretty much everything except abs. I don’t like working abs. Booo!
But shoulders on the other hand, is a workout I really look forward to!
Although I had a pretty sweet workout planned for today, I went ahead and did something a little different. I had lots of extra time this morning for a workout because I’m off work to attend a doctor’s appointment. I still got up and went to the gym for 6:30 this morning, but instead of doing this…..
( which was the original plan )
I did this….
kettlebell SHOULDER TO SHOULDER PRESS x10 reps ( total )
lying dumbbell LATERAL RAISE x8 reps ( per side )
single arm, bent elbow, dumbbell LATERAL RAISE x12 reps
x5 sets without rest
x6 sets with 60 seconds rest between sets
seated ( machine ) LATERAL RAISE
leaning cable LATERAL RAISE x8 reps
cable FRONT RAISE x12 reps
x8 sets without rest
Then I did a 15 minute walk on the treadmill to teach my body how to walk again. ( because I’m that messed up! )
Because I had more time, I really wanted to have a longer workout. The workouts in this week’s plan are all meant to be done in less than 40 minutes ( because that’s all I have in the morning’s before work ) and, I’m really lacking in the lateral delt area so I decided to make my workout more anterior and lateral delt specific.
So lucky for you guys, you’re getting two awesome workouts today!
Choose your style, whichever works for you, maybe you can do the other one next week, or the week after. 🙂
EQUIPMENT USED: ( for the original workout, as per below )
+ a pair of dumbbells
+ resistance band
IN THE GYM
+ cable machine
x4 sets – without rest between exercises and 30 – 45 seconds rest between supersets
barbell MILITARY PRESS x8 reps
lying LATERAL RAISE x20 reps
barbell MILITARY PRESS
AT HOME TRY: using a pair of dumbbells
IN THE GYM: grab that olympic bar, because big plates look better! 😉
LATERAL RAISE ( showing plank lateral raise )
AT HOME TRY: lateral raise in a plank ( you’re probably going to use lighter weight than if you were using a bench for this exercise )
IN THE GYM: set a bench on a slight incline, lay chest to bench and fly away
x4 sets – without rest between exercises and 30 – 45 seconds rest between sets
cable UPRIGHT ROW x8 reps
kettlebell SHOULDER TO SHOULDER PRESS x20 reps ( total )
cable UPRIGHT ROW
AT HOME TRY: using a resistance band
IN THE GYM: use a cable machine, with the straight bar attachment
kettlebell SHOULDER TO SHOULDER PRESS ( showing single arm press )
IMAGINE: in this gif that I’m holding the kettlebell with both hands, and each time I press up, I press directly over head, and then lower to the right, press up overhead, and lower to the left. Repeat for a total of 20 reps.
( sorry, I don’t have a picture for this exercise, but you can also use the single arm press as an alternative to the shoulder to shoulder press too! )
x4 sets – without rest – Period!
cable standing EXTERNAL ROTATION x8 reps ( per side )
cable LEANING LATERAL RAISE x20 reps ( per side )
cable EXTERNAL ROTATION
AT HOME TRY: using a resistance band wrapped around the middle door hinge
IN THE GYM: use a cable machine with a handle attachment
LEANING LATERAL RAISE ( shown with dumbbell )
AT HOME TRY: using a dumbbell and lying on your side, supporting your upper body with your elbow
IN THE GYM: use a cable machine with the handle attachment, and use the opposite hand you’re working with to hold the pole and lean away from the machine
Tomorrow is the final day of the workout plan, are you excited?
Hamstrings & glutes babyyyyyy!
And it’s going to be a good one, I promise!