Welcome to BM Sports Workout of the Week! This is one of our favorite shoulder workouts that we have come across. It isolates each portion of the shoulder for an intense gym session.
Before any lifting program is started you must warm up the body with a 15-minute cardio warm up on a machine of your choice, some great examples are; treadmill, elliptical, stair machine or bike.
You will complete 12 repetitions of each exercise, and three rounds. Please complete all three rounds for each exercise group before moving on the next section (each section is marked by a line).
****Just for your information**** when you come across the word superset, it means that you complete the second exercise immediately after the first in the group of exercises, with no rest time in between and you only rest after both exercises are completed.
Rest time – Rest time between sets should be one minute and thirty seconds.
Exercise Set #1
- Dumbbell Lateral Raise
- Standing in a shoulder-width stance, grab a pair of dumbbells with palms facing inward and let them hang at your sides.
- Raise your arms out to the sides until they’re at shoulder level. Pause, then lower the weights back to the starting position.
Superset with….
- Single-arm Dumbbell overhead press
- Grab a dumbbell in one hand and bring it to shoulder height with your palm facing towards your chest and your arm bent. Stand tall, keep your core tight, and place your feet about shoulder-width apart.
- Gripping the dumbbell as hard as possible, press it over your head until your arm is almost completely locked out. Pause, and then slowly lower the weight back to the starting position.
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Exercise Set #2
- Dumbbell Rear-Delt Fly
- Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions.
- Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions.
- Exhale and raise your arms out to your sides with your hands facing down, squeezing your shoulder blades together during the movement. Do not round your spine or move your head forward.
Superset with…
- Rope high pull
- Start off facing a high pulley cable machine with either a rope or dual handles connected to the machine.
- Grab onto the handles and pull the weight directly towards your face, using your shoulders, and separating your shoulders as you pull the weights back.
- Hold for a count then return back to the starting position.
- Repeat for as many reps and sets as desired.
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Exercise Set #3
- Scott press
- Stand with a dumbbell in each hand.
- Raise the dumbbells to the height of your chin, with your elbows pointing diagonally out to the sides and your pinkie fingers raised higher than your thumbs.
- Exhale as you swing your elbows backward and a little upward as you move your head and torso forward. At the top of the movement, the pinkie sides of your fists should be facing almost directly upward.
- Inhale as you reverse the movement and return to the starting position.
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Exercise Set #4
- Cable Shrug
- Stand facing low pulley and grasp cable bar with shoulder width or slightly wider overhand grip. Stand close to pulley.
- With arms straight, elevate shoulders as high as possible. Lower and repeat.
Superset with…..
- Dumbbell Upright Row
- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
Now That You Made It…
Great job you made it! Now make sure you do some cool down cardio on a machine of your choice for 10-15 minutes. After your cool down cardio, then stretch for about 5-10 minutes and always after a workout consume protein!
Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating.
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