Need to switch thing up? Here is a great should workout, to shock your body, and spark some growth and burn FAT!
Start by warming up those shoulders by rowing for approximately 10mins, nothing crazy just a nice pace. the last 2 minutes go all out as fast as you can row but still executing the row properly. Then get off rower, do some arm circles forward and back. Make sure to stretch and warm up, you are going to work dem shoulders!
1st exercise is a hangclean from the ground.
Start by loading a olympic bar, with whatever weight you would like to keep for 4 sets. Note: You can do a few sets with lighter weight to warm up.
Get a medicine ball, for ball slams.
Start your superset with the hangcleans 4 sets x 10-12 reps. (make sure to the weights hit the ground in between every rep.)
After finished, pick up the medicine ball for ball slams, 20 reps if using a lighter weight, 15 if using a heavier weight. (TIP: when you slam the ball on the ground make sure you are squatted down to catch ball when comes up)
Next is seated DB presses, battle ropes, and kettle bell swings: 4 rounds
Seated DB presses: 4 sets x 10 reps (use weight you can complete 10 reps)
Kettle Bell swings, 4 sets x 10 reps
Battleropes; 30 sec on
Do a giant set, for 4 rounds, then start over.
Rear Delt machine/seated side raises: Superset exercise for 4 sets x 10-15 reps
Side Raises, 4 sets x 10 heavy, immediately pick up light weight for 10 reps
Hammer strength machine 4 sets x 10-12 reps.
Your shoulders should be burning!!
Way to go!
Emma is sharing her obsession with anti-aging fitness, nutrition, and skincare. To look and feel your BEST, living a balanced life!