Blast Your Shoulders

The Warm Up:

Always warm-up before a workout. Doing so prepares your muscles to work, and can decrease your chances of injury. A warm-up is said to “activate” muscles. Which, in theory, helps with growth. I wish I paid heed to this rule when I was a newbie. Then, never did comprehensive warm-ups, and one of my shoulders suffered from it.

Warm Up Exercises:

2 sets 10-15 reps of pike push ups

2 sets of 15 – 25 reps side laterals with bands

2 sets of 15 -25 reps front laterals with bands

Arm circles 25 forward, 25 back, no rest in between.

Click to download full training routines

The Workout:

Exercise 1: Dumbbell Shoulder Press

For hypertrophy (muscle growth):

3-5 sets 8-12 reps – 1 warm-up weight (light), set 2 working set weight and sets 4 & 5 power sets – heavy weight

For maintenance or tone:

3 sets 12-15

Exercise 2: Incline Side lateral Raises

For hypertrophy (muscle growth):

3-5 sets 8-12 reps – 1 warm-up weight (light), set 2 working set weight and sets 4 & 5 power sets – heavy weight

For maintenance or tone:

3 sets 12-15

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Exercise 3: Rear Lateral Raises

For hypertrophy (muscle growth):

3-5 sets 8-12 reps – 1 warm-up weight (light), set 2 working set weight and sets 4 & 5 power sets – heavy weight

For maintenance or tone:

3 sets 12-15

Exercise 4: Alternating Front Dumbbell Raises

2-3 sets of 8-12 or 12-15 reps

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