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More than 30 Minute to Muscle : Shoulder Day!

December 2, 2014 by Karen 1 Comment

Had some extra time this morning so spent a lot of time on warming up and form. The day after Thanksgiving warrants extra time in the gym.

Warm up with PNF’s using cables with 5 lbs.


Dumbbell shrugs 3 sets 15-20 reps with increasing weight 45lbs, 50lbs, 55 lbs.

Seated Single Arm dumbbell press (30lbs.) 12 reps, (35lbs) 10 reps (40lbs) 8 reps

The next 3 exercises are with dumbbells and performed in 3 sets of 15 using 15 lbs.
Front raises, scoop style superset with close grip upright rows
Lateral raises
Seated rear delt raises

Finish up with 3 sets of
Seated reverse fly machine with increasing weight for 15, 12, 10 reps
Last set done by isolating the arms one at a time to really focus on the individual rear delts.
Go strong mamas!

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Comments

  1. texas_FitMAMA says

    July 9, 2015 at 6:26 pm

    My training coach taught me the PNFs. It’s saved me a tripped to the PT a few time! No time for that!

    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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