Gym time, baby! It’s boulder shoulder day! Follow along in this week’s blog as I show you how to carve your shoulders in this 30-minute workout routine. Let’s get them shoulders big!
Let’s get the shoulders warmed up with the following warm-up exercises. These are intended to get your mobility for the routine warmed up and to help get the blood flowing!
Warm up - Single set of 10 for each of the following:
- External rotations (palms in)
- External rotations (palms up)
- Scarecrow rotations
- Lateral raise
- Front raise
- Bent-over rear felt raise
- Light shrugs
After the warm-up, get right into the shoulder routine.
- Arnold Press - 3 sets of 15-20 reps
- Seated Dumbell Press - 3 sets of 12-15 reps
- Super Set with shrugs - 3 sets of 20 reps
- Lateral raise - 3 sets of 20+ reps, go until double arm partial reps
- Seated rear delt raise - 3 sets of 15-20 reps
If you watch the video, you’ll notice that we do a lot of these seated. Why do we do seated sets? We do seated sets for more control. It allows us to lock right into the front delts and triceps and will help you work it hard because your base is steady. You can do these standing. Doing these standing will allow you to burn more calories because at the same time you’ll be busy stabilizing your core, using your rotator cuffs to stabilize yourself. For our purposes, seated is the way to go.
Follow this routine and your shoulders will be popping in due time!
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