Boulder Shoulders

How do you know when you’ve had a great shoulder workout? It’s obvious; you struggle to wash your hair in the shower after your work out.  No, but really. Tonight my arms feel like jell-o, from the kettlebell swings I did yesterday and this workout today. You should definitely be able to tell that you have worked out hard today! 

 In this workout, Circuit 2 and 3 are used by cables.  I LOVE cables simply because there is always a “tug” after each rep and that comes from the tension of the cable which puts a little more stress on the muscle groups that you are working.  After the completion of the three exercises back to back to back (Triset) rest for 30-45 seconds. There are four exercises (Giant set) for the ab circuit, rest for 30-45 seconds after completing the fourth exercise. I have provided two videos in this blog to demonstrate my two favorite exercises associated with shoulders and upper back area as well as one for the ab circuit. Be sure to watch them to understand the technique.  With each rep remember to breathe, you don’t have to make all those crazy noises like the guys (I mean unless you want to).  Here was today’s workout:

Time to complete: 1 hr 5 minutes

Cardio:
   * 5 minutes jump rope

  * 10 minutes elliptical level 6 ( I completed 1.10mi. How far can you go?)

Circuit 1: On the Bench

  *Military Press 3 sets 8 reps  Wt: 15lb, 20lb, 25lb ( This weight is per arm.To challenge myself, I  increased the weight each round)

         *Tricep Kickbacks 3 sets 8 reps Wt: 10lb

         *Seated Curls 3 sets 8 reps Wt: 10lb

Complete circuit 3 times , rest 30-45 seconds between rounds

Circuit 2: Cables

  * Face Pulls 3 sets 10 reps Wt: 35lb, 35lb, 40lb ( Increased weight on last set)
(video demonstration Face Pull)

*  Seated Rows 3 sets 10 reps  Wt: 55lb

   *Lateral Pull Down 3 sets 10 reps Wt: 55lb

Complete circuit 3 times , rest 30-45 seconds between rounds

Circuit 3: More Cables

         *Straight Bar Curl 3 sets 10 reps 15lb

         * Overhead Rear Deltoid Fly 3 set 10 reps Wt: 10lb on each cable

        (video demonstration: Overhead Rear Deltoid Fly)
 *High to Low Fly 3 set 10 reps Wt: 10lb on each side

Complete circuit 3 times , rest 30-45 seconds between rounds

Ab Circuit:

       *  20 Russian Twists

         *20 Reverse Crunches

         *10 Stability Ball Pikes (video demonstration Stability Ball Pikes)

         *10 Leg Raises

Complete circuit 3 times , rest 30-45 seconds between rounds