Welcome back to my blog! This post will take you through a great shoulder and back workout. The warm up is long and extensive because it is very easy to injure your shoulder muscles. Perform all of the warm up exercises slowly.
WARM UP
-3-4 minutes on the Rower
2 SETS (Light weights ~2lb):
10 Side lateral raise
10 Shoulder press
10 Bent over rows
*The following exercises can be done with 2lb weights or no weight at all. If you are a beginner, it will probably be best to not use a weight. As you increase your shoulder strength you can add weight. Be sure to really focus on the muscles being used in each of these exercises.*
Rotator Cuff Lifts: Lay down with one arm at a 90 degree angle. Start with your hand up towards the sky and your elbow in line with your shoulder. Slowly rotate your arm back until you can't any more and then bring it back up to the starting position. Repeat 10 times. Then, return to the starting position and rotate your arm forward. Perform 10 reps and then perform both on the other arm. *Remember to keep your arm at a 90 degree angle and keep your shoulder and elbow against the floor.*
2 SETS:
10 External Rotations: Stand with your hand out in front of you and your elbow glued to your hip. Slowly move your hand out to the side as far as it can go. Perform the amount of reps and repeat on other arm.
2 SETS:
10 Internal Rotations: Stand with your hand out in front of you and your elbow glued to your hip. Slowly move your hand in towards your stomach. Perform the amount of reps and repeat on other arm.
2 SETS:
15 Shoulder Dislocations: Stand with your feet shoulder width apart. Hold on to a band and take it from in front of you, over your head, to behind you. [You can use a stick or resistance band. The wider your grip the easier it will be.]
Now that you're all warmed up, enjoy the workout!
THE WORKOUT
3 SETS:
10 Dumbbell Shoulder Press
3 SETS:
8 Bent Over Plate Row (use 10 or 25 lb plate. Keep elbows close to your body and squeeze your shoulder blades together at the top)
10 One Arm Dumbell Row (each side; use a bench)
3 SETS:
10 Seated Front Raise with Cable & Rope attachment
10 Seated Face Pull with Cable & Rope attachment (you will probably have to add weight for this one. Focus on squeezing your upper back)
2-3 SETS:
Side Lateral Raise Pyramid (you need 3 different sets of weights)
10 Heavy (~8 lbs)
12 Medium (~5 lbs)
15 Light (~2-4 lbs)
Are your shoulders on fire? They should be! I hope you enjoyed this work out, don't forget to stretch and drink lots of water!