Shoulder Madness

I know most Saturdays we have been doing the "500 rep madness", but since yesterday was a crossfit workout, I'll post a more traditional weight lifting workout today instead. 

Military press

4 sets- 25 reps (still go heavy)

Superset 4 sets

Lateral raises- 28 method 

Upright rows- 28 method

Superset 4 sets

Arnold Press- 20 reps

Frontal raises- 15 reps

Shrugs 4 sets

Count up method- 10 reps

Keys to this lift:

-As always, stretch before you lift. This will help prevent injury, especially pertaining to your rotator cuffs. 

-Even though many of the exercises are high rep exercises, still try to go up in weight each set of possible. 

-Form is key, go slow. 

-Count up method goes like this: do one shrug, hold it at the top for one second. Do two shrugs, hold it at the top for two seconds. Do three shrugs, hold it at the top for three seconds, etc. 

-On shrugs do not roll your shoulders, this is bad for your rotator cuffs. 

Ladies

Military dumbell press

3 sets, 10 reps

Superset 3 sets

Lateral raises- 10 reps

Frontal raises- 10 reps

Shrugs

25 reps

Ab circuit 3 times

Side plank- 20 seconds 

Russian twists- 30

Side plank (other side)- 20 seconds 

Russian twists- 30

Front plank- 20 seconds 

Run 20+ minutes

Keys:

-On planks, suck your stomach in. 

-Keep breaks 45 seconds in between exercises

-Push yourself on the shrugs. I implemented this exercise to help reduce "back of neck fat" that many girls have these days 

If you all have any questions, feel free to contact myself or Michael as always. In the mean time, we'll be posting certain exercises (Arnold rotations, shrugs, etc.) on our Instagram page muscle_insider_ so be sure to follow! 

#GetFit