great shoulder workout
I am training on my own these days and designed my own workout, I love training shoulders and love to feel the burn, so I have a fantastic workout today, here goes:
AM: 1 hour low-medium intensity cardio
PM: 7 min warm-up on the elliptical trainer
- Shoulder Press: 22kg x 15 reps, 30kg x 15 reps, 37.5 x 12 reps and 45kg x 10
- Upright Rows: 15kg x 15 reps, 20kg x 15, 23kg x 10 - and drop sets of the same weight for the last set - shoulders were on FIRE
- Side lateral raises: 4kg x 15 reps, 5kg x 15, 6kg x 15 followed by 3 set of drop sets with the same weights
- DB Shrugs : 9kg x 20 reps (way too light) 11kg x 20 and 13kg x 15 reps
- Bent over rear delts: 4kg x 15 reps, 5kg x 15, 6kg x 15 followed by 1 set of drop sets with the same weights
April 23, 2009 at 12:48 pm
That’s a well designed workout. You should definitely feel that one later
April 23, 2009 at 12:48 pm
Yeah that’ll be a great burn at the end of that one.
April 23, 2009 at 12:55 pm
Don’t forget forward raises. The side lateral raises and bent over raises work the side and back of the shoulders, respectively. You need all three angles. You can do the forward raises with dumb bells (alternating raises or same time) or use a barbell. I think the barbell forward raises provide a better burn.
April 23, 2009 at 1:00 pm
I think shoulder press is an effective exercise for the anterior deltoid.
April 23, 2009 at 1:05 pm
Aha, thanks so much guys, much apprecite your comments and will def bear in mind and action accordingly