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WOW #4 (Shoulders)

WOW #4 (Shoulders)

Workout of the Week.png

If you have been keeping up with the WOWs then you probably guessed that this week's WOW is going to be focusing on arms, specifically SHOULDERS. For this shoulder workout, all you'll need is a set of medium-weight dumbbells as well as a medium-heavy barbell (or you can use dumbbells if you do not have access to a barbell).

Time: 30 Minutes
Equipment: Medium weight dumbbells, light dumbbells, and medium-heavy barbell
*I use 15lb (medium) dumbbells, 7.5lb (light) dumbbells, and a 50lb barbell for this workout

Set 1 (medium dumbbells)
90° Shoulder Raise x10
Bent Over Rear Delt Raise x10 Right Side*
Bent Over Rear Delt Raise x10 Left Side*
*You can perform this move sitting or standing; I prefer to stand so I rest my free hand on a railing or upright bench for stability
Repeat 2X more totaling 3 Sets

Set 2 (barbell)
Cleans x10**
Presses x10**
**You can combine these moves and do 10 Clean & Presses, but you must pause after the clean so that you can isolate the two moves and not use the momentum from the clean to press.
Repeat 3X more totaling 4 Sets

Set 3 (barbell)
Close Body Shoulder Raise (never let the elbows fall below the bar!) x10
Bent Over Wide Grip Row x8
Repeat 3X more totaling 4 Sets

Set 4 (light dumbbells) - BURNOUT
This is a 6-step complex that will count as one rep combined. Start in 90° Position:
1. 90° Raise (do not lower)
2. Lift hands so that you are now a 90° goalpost
3. Press
4. Back to goalpost
5. Drop back to raised 90°
6. Back to starting position

Complete this complex 10X, rest for 30 seconds, repeat 10X, rest 30 seconds, repeat 10X
*You will do 3 sets of 10 with only 30 seconds of rest in between.

There you have it! A quick (but effective) shoulder workout that I use quite regularly. Remember that your form is more important than lifting heavy, so if you feel like you're struggling or beginning to hunch at any point, do not hesitate to drop some weight. I will often start the burnout with a set of 5lb dumbbells and increase it to the 7lb ones on the 2nd or 3rd set! No shame in your workout game!

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