So we’re now post holiday and back in the swing of the 5 am workout routine again at Energy here by the beach. It was good to see the early-bird gym regulars again. Shoulders are great way of keeping that waistline appearing small, while building some crazy delts. I went with heavier weights today to focus on building some muscle.
As hard as I try to keep it in a 30-minute window, adding 10 more minutes for a smart workout prevents injury and is well worth the extra time.
I always start my shoulders routine with a good warm up, I use PNF Proprioceptive Neuromuscular Facilitation. They help to activate the muscles to prevent injury.
I wanted to keep the volume up but with limited timeHere’s the complete workout:
Smith Machine Shrugs 12-15 reps 4 sets +
Seated Dumbbell Press 4 sets ascending weight 15, 12, 10, 8 reps
Then over to the cables to address those hard to reach but easy to spot, rear delts.
Standing Isolated Rear Delt Cable Fly (See Video) +
Military Press 4 Sets ascending weight
Side lateral Cable Raises+
Front Raises with Weight Plate,
|Dana Linn Bailey|
With each set, go to failure with ascending weights. Ideally, 12,10, 8 reps.
Good luck putting your coat on! Great shoulders make everything else look great, Go Strong Mama’s!!!!