Warning: Parameter 2 to wp_hide_post_Public::query_posts_join() expected to be a reference, value given in /home/customer/www/pfitblog.com/public_html/wp-includes/class-wp-hook.php on line 292
Shoulder Sculpter Workout - PfitBlog
Exercise & Training,  Workout

Shoulder Sculpter Workout

thermo heatI can’t raise my arms today. I actually can’t really use them at all after my shoulder workout from Tuesday! I had the BEST workout, so I had to share it. I think it was extra good partly because I started taking Thermo Heat again AND I was jamming music on my new August EP636 Bluetooth Headphones (I never wear headphones at the gym because I hate dealing with the dang chords) – but I had such a great workout, I think I’m hooked on training with these bad boys!! They are super affordable! You can get them online for $35-$42 and they sound great! AND, they aren’t HUGE on the ears like the big earmuff kind. lol Steve and I both have a pair and LOVE them!!

Here was my workout!!

Barbell Shoulder Presses Set

  • 12-15 Military Press (warm up with just the 45lb bar)
  • 12 Military Press 55lb (bar + 2 5lb plates)
  • 12 Push Presses 65lb (bar + 2 10lb plates)
  • 10 Push Presses 75lb (bar + 2 10lb and 2 5lb plates)
  • 10 Split Jerks 85lb (bar + 4 10lb plates)
  • 8 Split Jerks 95lb (bar + 4 10lb and 2 5lb plates)
  • 10 Push Presses 65lb (bar + 2 10lb plates)
  • 10 Strict Military Press (just bar, no weight)

Here is a video on the different types of pushes – press, push press, push jerk and split jerk. 🙂 It’s a little hokey, but it gets the job done! If you’ve never tried all of these, give them a try! I bet you can do more weight than you think!!

https://www.youtube.com/watch?v=e93TtQbTDyY

Upright Row Set

  • 12 upright rows (with just the bar)
  • 12 upright rows 55lbs (2 5lb plates)
  • 10 lateral raises with 2 5lb plates
  • 12 upright rows 55lbs (2 5lb plates)
  • 10 lateral raises with 2 5lb plates
  • 12 upright rows 50lbs (2 2.5lb plates)
  • 10 lateral raises with 2 5lb plates
  • 12 upright rows with no weight
  • 10 lateral raises with 2 5lb plates

barbell-upright-row-performed-by-woman

3 Sets of Cable Front Raises with rope (20-25lbs)

cable-front-raise

Shoulder Raise Super Set

  • Lateral Raises (5lb dumbbells)
  • Rear Delt Raise (5lb dumbbells)

rear delt raise

3 Sets of Face Pulls with Rope for rear delts (45-50lbs)

face pull

 

Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.

3 Comments

Leave a Reply

%d bloggers like this: