A shoulder workout involving pressing, lifting, lowering, partials and flyes! Hitting all angles of the shoulders through slow and controlled reps, aiming to not neglect the part where most of demand on muscle happens… the lowering phase!
All you will need for this workout are some dumbbells!
I use a chair to sit during the shoulder press at the beginning but this is not needed!
The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 4kg each!
The timer will be on for 60 seconds of work with 30 seconds rest inbetween each exercise.
12.5kg
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
12.5kg
FRONTAL RAISE
FRONTAL RAISE
4kg
REAR DELT FLY (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
LATERAL RAISE
LATERAL RAISE
HAMMER FRONTAL RAISE
HAMMER FRONTAL RAISE
REAR DELT PARTIAL RAISES
REAR DELT PARTIAL RAISES
LATERAL PARTIALS
LATERAL PARTIALS
ARC RAISE
ARC RAISE
FINISHER!
60 seconds
X1 REP LATERAL-FRONTAL-CLEAN TO PRESS
Think of this finisher as bringing you to TECHNICAL failure, where your next rep won’t be performed properly with control and focus.
Stop and pause when you are feeling your technique is not where it should be. We could always perform another rep but it won’t be where you want it!
My shoulders were absolutely on FIRE today!
The suggested add on was to be a HIIT using lighter dumbbells but I changed it to bodyweight only!
Delts…. Done!!
Have a great session!!
Cx
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Useful Links
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5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/4WGWxaWnAKw
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU
IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
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Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.