Today’s focus is training shoulders. Even though 2013 tank top season is sadly over, it is important to keep a consistent training routine to make improvements and keep muscle development strong for next summer! Aside from looking great, your shoulders are involved in just about everything you do so exercising them will make daily functioning that much easier. Your shoulder muscles are fairly small, so you may not be able to use as much weight as you can for your chest or your back. Don’t be too hard on yourself if you can’t lift for 10 perfectly executed reps with a heavier weight. Go lighter and go for form and intensity.
You can lift all day, but if you don’t train with intensity, you won’t grow. Intensity doesn’t necessarily mean grunting, screaming, or throwing around weights. I consider intensity by how heavy you lift, how hard you work, and the timing of your rest periods. You constantly need to ask yourself “How effective was my workout today?” You can’t expect to grow if it’s not challenging, but you can build the arms you’ve always wanted. Promise.
My workout today focuses on big, compound movements for strength and size. I also do a little bit of medial-delt work to round the shoulders, as well as some rear-delt work for balance. It shouldn’t take you more than 45-60 minutes.
Tip of the day. Make sure you are squeezing your muscles! This squeeze is usually at the end of your rep. For instance with the military press, squeeze when get the barbell completely over your head with arms fully extended, pause and squeeze. Sometimes it is easy to forget when you are so focused on your form or trying to just get through a tough set.
Barbell Military Press: 1 warm-up set with 30 lbs, 3 sets of 10 reps with 45 lbs.
Upright Dumbbell Rows: 3 sets of 10 reps with 15 lbs.
Standing Dumbbell Military Press: 3 sets of 10 reps with 15 lbs.
End of Superset
Incline Bench Front Dumbbell Delt Raises: (go light): 3 sets of 10 reps with 10 lbs.
Lateral Raise: 3 sets of 10 reps with 12.5
Rear Delt Raise: 3 sets of 10 reps with 10 lbs
15 min on Elliptical – 8 incline / 7 intensity
10 min on Stairmill – level 7
10 min on Treadmill – walk uphill (15 incline) – run uphill (15 incline)