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.

Dumbbell Swing


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!


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