Posts Tagged ‘shoulder workout’

7/2/12-Monday-Shoulders/Triceps and Abs

Monday, July 2nd, 2012

Shoulders:

Circuit the following three exercises:

1. Dumbbell Military Press

2. Dumbbell Straight Lateral Raises

3. Dumbbell Bent-Arm Lateral Raises

Round 1: 20 reps

Round 2: 15 reps

Round 3: 10 reps

Round 4: 30 reps

END CIRCUIT

Shoulder Shrugs – As many as possible in 2 minutes

Triceps:

Cable Pushdown w/ Handle Bar – 4 sets of 30, 20, 10, 8

Overhead Extensions – 3 sets of 12, 10, 8

Tricep Kickbacks – 3 sets (each arm) of 12-15 reps

Rope Pushdowns – 3 sets of 15-20 reps

Abs:

Circuit three to four times:

Plank – 1 minute

Indian Crunches (crunches with legs crossed Indian style) – reps to FAILURE

-The MidwestFit Team

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12/22/11 – Thursday – Shoulders

Thursday, December 22nd, 2011

Shoulders:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

Perform 4 – 8 reps of each set. Perform 3 sets

Alternating Military Press

Reverse Flys

Shrugs

Front Raises

Side Raises 

Inside/Outside Shoulder Rotations

Cardio:

Bike/Elliptical/Other machine you find interesting for  30+ minutes

Abs/Core:

Perform as many as possible. Perform 3-4 rounds.

Weight Crunches

Left Side Plank (1 min +)

Regular Crunches

Right Side Plant (1 min +)

 

-The MidwestFit Team

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