Shoulders are one of the most exposed body parts in the spring and summer. Sleeveless shirt, off the shoulder tops, spagetti straps and strapless tops bare a lot of skin – and the shoulders are the first thing you see. Here is a short, but intense, shoulder workout to shape those shoulders up so you’ll want to show them off this summer!
Choose Your Resistance: Choose one heavy weight (preferably using a bar) and one light weight (using dumbbells). For instance, I’d do 55-65lbs for the push press and upright row and 5-8lbs for the ladders and raises. The concept of this workout is to alternate super heavy with super light, or what we call “active rest”.
Prepare to drop weight off your heavy weight as you begin to fatigue. Since it’s a circuit, you won’t be as strong as you are when you do traditional sets & reps with rest. Your light weight will likely need to be a little lighter than you are used to when you do the exercise by itself with rest. By the time you get to the 5lb exercises, you’ll feel like they are 50lbs, so don’t be surprised if you even have to drop to 3lbs for lateral raises! Have fun!
Take 15 seconds rest between exercises. OK, grab your weights and let’s GO!
- 12 Push Press HEAVY (use your hips to help you drive that weight up!)
- 12 Ladder Presses LIGHT (12 on each arm, total reps 24)
- 12 Upright Row with Barbell HEAVY (dumbbell upright row optional)
- 12 Lateral Raises LIGHT
- 12 Dumbbell Rear Lateral Raise LIGHT
- 60 Seconds Elbow Plank
- 60 Seconds Rest
TIP: On the Ladder Presses (Alternating Dumbbell Press), keep both arms in motion. Another words, while one arm is going up, one arm should be coming down. This exercise should be done fast with no pause at bottom or the top.
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Thin isn’t always fit. But when someone is fit and thin, it shows! Look at these nice sculpted shoulders!
Jada Pinkett Smith
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.