Part II
Summer is coming. The days are getting slightly warmer. Are you going to wait until the hot summer days roll around to work on your shoulders? Why not start now? By the time summer begins, you will have those rounded shoulders to accessorize that beautiful summer dress or those broad shoulders in that shirt. In the last issue (February 2013), I designed a shoulder workout to be done at home, but in this spring issue, the following workout below is designed for the gym.
Shoulder workout #1
D. Gironda Laterals:
Sets: 5 Reps: 6-8/side
E1. Overhead Cable rear delt cross:
Sets: 2 Reps: 20
Rest: no rest; move straight to E2
E2. Hanging scapular retraction:
Sets: 2 Reps: 12
Rest: none; return to E1 for the superset
Shoulder workout #2
A. Seated DB shoulder press:
Sets: 5 Reps: 5-6
Rest: 60-90 sec between each set
B. Alternating DB lateral raise:
Hold both DB at the shoulder height. Drop one, bring it back up, then drop the other-alternate sides:
Sets: 3 Reps: 8-10 each side
Rest: 45-60 Sec between each set
C1. EZ bar upright rows- wide grip :
Sets: 3 Reps: 6-8 Rest: none; proceed straight to C2
C2. Seated bent over DB rear delt fly:
Sets: 3 Reps: 8-10
Rest: 45 sec before returning to C1 for the superset
D1: Plank ups: move from the forearm plank position to the straight arm push up position:
Sets: 3 Reps: 5 reps each arm
Rest: 30-45 sec between each set
Total Body: A: Wide grip pull up (you can use bands for assistance here if needed) & Wide cable pull down
Wide cable pull down:
Sets: 1;Reps: as many pull ups as you can. Then, go straight to the wide cable pull downs and do 10-15reps. watch your form.
Rest: none; proceed directly to B
B1. Push-ups
Sets: 2 Reps: 10-12
Rest: none; proceed to B2
B2. Bulgarian split squat with plates or DB by your side:
Sets: 2 Reps: 10 per leg
Rest: 15 sec between each leg; then return directly to B1 for the superset
C1. Skull crusher:
Sets: 2 Reps: 8-10
Rest: none; proceed to C3
C2. Jump squats:
Sets: 2 Reps: 20 reps
Rest: none; return to C3 for the Superset
D1. Switch lunges:
Sets: 3 Reps: 10 reps per leg
Rest: 15-30 sec then proceed directly to D2.
D2. Reverse Ball hip Extensions:
Sets: 3 Reps: 8-10
Rest: none; return to D1 for the superset
Shoulder workout #3
A: Arnold DB Shoulder press:
Sets: 6
Reps: 3 Rest: 45-90 sec between each set
B: Cable upright rows with straight bar (grip should be wide):
Sets: 3
Reps: 8-10
Rest: 45-60 sec between each set
C. seated cable face pulls:
Sets: 3
Reps: 12-15
Rest: 45 sec between each set
D. Between legs front raise on cable with the rope:
Sets: 3
Reps: 8-10 Rest: 45 sec between sets
E. Standing BB push press:
Reps: 6-8
Rest: 60 sec between sets
