Shoulder Work Out

by Joanne on October 23, 2008

Warm up with 20 – 30 minutes on the Elliptical.  I like to use the Elliptical when doing shoulders because you have to engage the arms using the Elliptical Trainer which is a good way to get those shoulders warmed up.

  • 4 sets x 12 reps Shoulder Presses on Universal/Cable Machine.
  • 4 sets x 12 reps done in a circuit, up against a wall, keeping back straight:  1. Lateral raises. 2. Forward raise (both arms together) 3. Pull ups 4. Arnold Presses.  So you will complete 1 – 4 as a “set” and then do it 4 more times.  Use lighter weights as this is tiring.
  • 4 sets x 12 pull ups using cable machine.  Hold for 5 seconds on last rep. of each set.
  • 4 sets x 12 lateral raises using cable machine. Hold for 5 seconds on last rep. of each set.

Cool down or simply for more aerobics, walk 45 minutes at a fast pace or do a run-walk split.

NOTE:  This is strictly my routine and not certified by any fitness professional

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