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
