I am going to try and start posting workouts anytime I really like a combination that I come up with or find something that I really start seeing great results with. I have been working hard lately on sculpting my shoulders. I think there is something so sexy about a woman with strong shoulders and although it can be a hard area to REALLY build, I am working hard at it and I’m finally starting to get that “rounded” look at the top of my shoulders.
First and foremost, you need to understand the anatomy of the shoulder. The shoulder cannot be built by one simple motion, as there are really three main parts to your shoulder. Your front deltoids, middle or lateral deltoids, and rear deltoids. The rear deltoids are often overlooked and under-trained, which can result in shoulders that slump forwards, or don’t look completely “full” since they are missing the back portion.
This particular workout targets all 3 parts of your shoulder, which will help create the full rounded shoulder physique. Try it out and let me know what you think! 🙂
Pre-workout meal: 3/4 cup brown rice and 4 oz. chicken 45 minutes before workout
Pre-workout: Friction by VPX in grape flavor. This is the first time I have used this pre-workout. I got some samples of it at a recent expo that I attended. I had an AWESOME workout with it, but felt a little shaky/jittery afterwards. I don’t like the feeling of having pent up energy once a workout is done and I felt that way a little bit with this pre-lift, but I think that if I would have only taken 1/2 a serving today and then the full serving once I was used to it I wouldn’t have experienced that jittery feeling. I would definitely try it again. It made me feel a tiny bit “prickly” from the niacin, but I don’t mind that. Kind of makes me feel like the hulk (just as long as I don’t get too flushed out!)
Intra-workout–MusclePharm Amino1 in cherry limeade flavor. I try to make sure I am getting a good amount of BCAAS in order to aid my body in the recovery process, plus I like drinking flavored drinks while I workout. I didn’t LOVE this flavor, but it was a pretty color and it did the trick 😉
NOW FINALLY FOR THE WORKOUT!
I used a combination of Nicole Wilkins’ Olympian shoulder workout and Laura Bailey’s shoulder sculpting workout in order to create this AWESOME shoulder plan. My shoulders were completely burning by the end and I already feel my shoulders growing rounder and more defined as I type this post!
1. Barbell shoulder press 2 sets of 8-12 reps
(I used 50 lb barbell, but work your way up and use dumbbells if the 20 lb barbell even feels too heavy, FORM IS EVERYTHING)
2. Barbell shoulder press drop sets to failure (I used 50, then 40, then 30, then 20 and did reps of each to failure)
*Make sure you don’t rest between drop sets and go directly to lower weight, BUT rest between the 2 full drop sets.
3. Single arm lateral cable raises – 3 sets of 10-20 reps. Increase weight on 2nd set but go back to initial weight on 3rd set if you are jeopardizing your form
4. Upright row with pulley or barbell 3 sets 12-15 reps (I used a pulley with a rope cable connected)
*Make sure on this one you are going very slow and controlled. Feel the burn!
5. Rainbows 1 set of 20
Last 2 lifts-superset (which means two lifts back-to-back) both focusing on Rear Delts
1. Seated Bent Over Rear Delt Raise 3 sets of 8-10 (make sure you aren’t lifting too much weight, I only use 5-8 lbs)
2. Inline bench Rear Delt Flys– 3 sets of 8-10 (same thing, don’t lift too much. Do it with no weight if necessary. SQUEEEEZE!)
All done! I finished with 20 minutes of HIIT (high intensity interval training) cardio on the elliptical.
Basically, I alternated every minute between level 8 and level 16 until I had completed 20 minutes. Make sure on the “high intensity” portion, or the time at the higher level (for me it was level 16) you are going all-out and pushing yourself. Then, on the “lower intensity” minute, allow your body to recover a little, but still go at a normal pace.