Below is a very typical shoulder workout in my current training routine. I like it because we target the front, middle & rear delts—it’ll get you that nice, toned definition for those sleeveless tops! If we’ve ever worked out together, we very likely have done some variation of this workout. We’ll need several different weighted dumbbells & a cable machine–so head to your local gym.
Warm up with 2×10 arm circles–forward/backward.
Grab 2lb dumbbells repeat 10 reps of each of the following warm-up exercises in succession:
- over head press
- lateral raises
- bent over Y raises
We want to get our shoulders warm & the blood flowing. Now onto our workout..
heavy seated shoulder press- 15, 12, 12, 10, 8 reps increasing weight with each set
Repeat below exercises as supersets for a total of 4 sets before moving on to the next superset (or tri-set)
lateral raises- 12 + front plate raise- 10
dumbbell upright row- 15 + bent over reverse fly- 15 + plank front raise- 10 each arm
dumbbell front raise- 15 + cable crossover (or reverse pec deck machine)-15 + side plank reach- 10 each side
Remember to use a weight that is challenging for you & really feel the burn but also maintain proper form!