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Fried Shoulders

April 30, 2014 by Karen 3 Comments

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)
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).
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
This is where you feel the burn, I did 10-12 reps and went a little heavier.
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Comments

  1. Joseph K says

    May 2, 2014 at 8:49 pm

    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.

    Reply
  2. Karen says

    May 3, 2014 at 1:23 am

    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.

    Reply
  3. Karen says

    May 7, 2014 at 2:06 am

    Also recommend looking at PNF routines https://www.youtube.com/watch?v=n4CYxMr_D6s

    Reply

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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Kid’s Who Say, “I can’t”.

Be flexible and other Social Dynamics

Address the Social and Emotional Impact of Food for you and your Kids

Getting Your Kids to Eat New Foods.

Workouts

Deltoid Quicky

Sunday Morning Back Routine

Doubling up on Leg Days

Arm Blast

Fried Shoulders

Parenting

Be flexible and other Social Dynamics

Oh Crap, We’re now HomeSchooling! Resources for Organized Learning anyone can use

Examining my relationship with food.

7 Forgotten Shows of Christmas and Dwight

Thirty Six Words for Butt – Lessons in Storytelling.

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