Shoulder Workout One

I’ve been home for a week and this week I decided to try create a program which would work with the 10kg weights that I’ve got here.

I started Monday with a Leg Workout but due to a busy Christmas (Oh, Merry Christmas!), I wasn’t able to post it up, but all will be revealed soon. The workout is a high intensity one and keeps the shoulders sizzling during and after the workout due to it’s nature.

It is a muscle endurance workout because it carries 3 sets x 12-20 reps, so you can’t see yourself gaining muscle mass with it but you’ll gain strength and muscular endurance, obviously. For more information on understanding more of the benefits of muscle endurance training check it out here at LIVESTRONG.

It also has 2 supersets that work somewhat opposing muscles group in which the first superset works the front and back deltoid, while the second one works the side deltoid and traps specifically. I know traps are said to be part of the back muscles, but in my defence they really do improve the look of the shoulder area.

img_5877


THE SHOULDER WORKOUT

DURATION: 45 minutes

REST TIME: 1 minute

Shoulder Press – 3 x 20

Superset I – 3 Sets

Front Raises – 10 reps ea

Standing Rear Delt Raise – 15 reps

Superset II – 3 Sets

Lateral Raises – 12 reps

Dumbbell Shrugs – 12 reps

Metabolic Finisher

DB Swings – 3 x 8


The burn is real in this workout because of the high reps, I’d recommend a weight that is 60% – 75% of maximum weight you can carry with the exercises.

Try out this workout to burn those Christmas Calories this festive. Let us know how it goes!

#FATfitness

Advertisements
Categories TrainingTags , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close