Wednesday, 20 February 2013

My "go to" Shoulder Workout

Today I thought I would share with you my "go to" shoulder workout.  I love working my shoulders because, well, come on - I AM Australian and I love wearing tank tops/sleeveless t shirts and bikini tops.

When I am working my shoulders, there are some exercises that I love pushing myself to lift heavier and others that I love lifting a bit lighter, but more reps.  Shoulder day is definitely one of my favourites and to be honest, I love feeling the burn.  I tend to really lean out and be more defined in my upper body than I am in my lower body so any time I mix up the weights or move up a few kgs, I can really see the difference.  If that isn't motivation, I don't know what is.

Monday WOD
10mins on cross trainer to warm up

Seated Barbell Shoulder Press
1 warm up set at light weight - 10kg
3 regular sets with a slightly more challenging weight - 15kg
1 harder set to failure - 17.5kg

Upright Barbell Row
3 sets of 12 reps with a weight that feels difficult towards the 10th rep - 17.5kg

Standing Arnold Press
3 sets of 12-15 reps with a medium weight - 7kg

Front and Side dumbbell raises
3 sets of 12-15 reps with a lighter weight - 5kg

Single Dumbbell Row
3 sets of 10-15 reps with a heavy weight - 12kg

Rear Delt Fly
3 sets of 10-15 reps with a lighter weight - 5kg

If you would like to see where I got my inspiration for this workout, check out the video below.  Nicole lifts like a boss and I would love to have defined shoulders like her one day.

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