I like a woman with a head on
her shoulders. I hate necks.
– Steve Martin
Sunday shoulders. Escaped before the kiddos awoke after a long day in Lewes on Saturday. The weather was gorgeous so I was happy to get in early and have plenty of time to take the kids and Milo down to the beach at Fenwick with some fun neighbors. Fenwick Island has a drive on beach and parts are dog friend all year. It’s not easy to find a good beach to take the pup to.
At the gym I found a good burn, thanks to Cecil Bayeul. Googled this on the fly and gave it a shot, made some modifications but was especially pleased with the burn I felt in my front delts.
Warm up rotator cuff:
4 sets of a superset of external rotation to the side and external rotation to the front: 10-15 repetitions each
rest 1-2 min before moving to the next exercise
Front Shoulder Work:
4 sets of dumbbells shoulders press : (40lbs) 12 repetitions, (45lbs) 10 reps, (50lbs) 8 reps (55lbs) 6 reps
rest 1-2 min before moving to the next exercise
Rear Shoulder Work:
4 sets of Bent over lateral raises: 10-12 repetitions (25l-30lbs)
4 sets of a superset of external rotation to the side and external rotation to the front: 10-15 repetitions each
rest 1-2 min before moving to the next exercise
Front Shoulder Work:
4 sets of dumbbells shoulders press : (40lbs) 12 repetitions, (45lbs) 10 reps, (50lbs) 8 reps (55lbs) 6 reps
rest 1-2 min before moving to the next exercise
Rear Shoulder Work:
4 sets of Bent over lateral raises: 10-12 repetitions (25l-30lbs)
I isolated this movement by focusing on one side at a time.
rest 1-2 min before moving to the next exercise
Side and Front Shoulder Work:
4 sets of a superset of lateral raises (perform with very straight arms) and front raises (perform with very straight arms): 10 repetitions each (note: you will not be able to use very heavy weights for this if performed correctly).
rest 1-2 min before moving to the next exercise
Side and Front Shoulder Work:
4 sets of a superset of lateral raises (perform with very straight arms) and front raises (perform with very straight arms): 10 repetitions each (note: you will not be able to use very heavy weights for this if performed correctly).
I performed them standing and did full lateral raises using 10-12 lbs
rest 1-2 min before moving to the next exercise
Side Shoulder Work:
4 sets of lateral raises with bent elbow: 10 repetitions each (you can go a bit heavier on these thanks to the bent elbow). Standing and full raises using 15-20lbs.
rest 1-2 min before moving to the next exercise
Side and Front Shoulder Work:
4 sets of upright rows: 12-18 repetitions
rest 1-2 min before moving to the next exercise
Side Shoulder Work:
4 sets of lateral raises with bent elbow: 10 repetitions each (you can go a bit heavier on these thanks to the bent elbow). Standing and full raises using 15-20lbs.
rest 1-2 min before moving to the next exercise
Side and Front Shoulder Work:
4 sets of upright rows: 12-18 repetitions
This is where you feel the burn, I did 10-12 reps and went a little heavier.
Basically I am software engineer and due to my work I need to work on the same place for hours in a day, so sometimes I get shoulder pain. One of my friend suggested me front side deltoid rise with light-weight dumbbell. So can you recommend me some another light exercise that I can do easily and in short time.
Thanks.
I would recommend you find the root of your shoulder pain first. It may be postural, it may be injury related. I had pain that was disk related and sought out physical therapy. They had me use therapy bands, which I still use as warm ups with upper body workouts. Pull the band away from your body as if you were pulling out a sword, then turn your body and punch out with the band. I would also recommend sitting on a therapy ball if you’re sitting at a computer for hours. Hope you find some relief, best wishes to a quick recovery.
Also recommend looking at PNF routines https://www.youtube.com/watch?v=n4CYxMr_D6s