Fitness Friday: Shoulders

My favorite day is Shoulder Day! I think it dates back to my days on swim team because it was crucial to have strong shoulders as a swimmer. Here is one of my favorite shoulder workouts. I typically do shoulders on Monday and pair it with a strong ab workout and high intensity cardio of course!

FitnessFriday

Fitness Friday

To keep me accountable, I’ll post my workouts from the past week on Friday. Here goes…

Monday (HIIT)
Tabata Intervals (8 rounds of 20 secs work/10 secs rest) for each of the following:

  • Burpees
  • Situps
  • Squats
  • Pushups

Tuesday (Cardio + Shoulders)
30 minutes elliptical on Mountain Peaks workout
3 sets x 12 reps of the following:

  • Seated Military Press
  • Barbell Standing Row
  • Alternating Lateral Raises
  • Bent Over Straight Arm Lat Pushdown

Wednesday (Cardio + Lower Body)
35 minutes elliptical on Mountain Peaks workout
4 sets to failure:

  • Leg Press

3 sets x 12 reps of the following:

  • Abductor
  • Adductor

Superset of 3 sets x 12 reps:

  • Back Extension
  • Bodyweight Squats

Thursday (Cardio + Upper Body)
10 minutes Cybex machine
30 minutes elliptical on Rolling Hills workout
Supersets of 3 sets x 12 reps

  • Group 1:

1) Assisted Pullups
2) Dips

  • Group 2:

1) Seated Rows
2) Standing Military Press

  • Group 3:

1) Dumbbell Incline Press
2) Barbell Standing Row

Friday (Cardio)
30 minutes elliptical on Rolling Hills workout

 

I start out every workout with a Shaklee 180 Energy Tea and following with a Shaklee 180 protein shake.