A Favorite Shoulder Workout

March 24, 2015

Build Those Boulders


Exercise is therapy for me.  It’s something I have to do almost every day.  I love to switch up my workouts so my body doesn’t get used to the same thing (hello calorie burn!) and this includes both weight training and high intense interval training (HITT).  Now, I don’t exactly have any kind of training schedule.  I work with what I have each day – sometimes I can make it to my gym, but most days I can only tie up my sneakers and make it to my living room.  When I do hit the gym, I make sure to train both lower and upper body (sometimes on the same day and sometimes on separate days) but there are some days where I want to put the focus on one body part.  Shoulders/deltoids are my favorite parts to train (legs being my least) and I am here today to share a routine that I like to roughly follow.  It is sure to make you sweat and shake!


First things first – ladies, put down the 1-3 lb weights.  Do not be afraid of the heavier weights!  Now, form is of course key with any exercise you perform, but after meeting with one of Kb’s amazing trainers, you will know exactly what to do (ya like how I did that there??)  I like to hit 12-15 reps for this particular routine so I can really make sure I am not taking away from the focus on shoulders and delts.  If you start this routine and are breezing through each set and going beyond 15 reps, get a heavier weight.  You should AT LEAST be feeling that strong “burn.” 


I perform this routine like a circuit, going from one exercise to the next with minimal rest.  I rest after each set.  My muscles do get tired (as they are supposed to!) so I keep lighter weights nearby in case I need to make a switch. 


Set 1 – Repeat 3-4 times

a)      Shoulder Press


b)      Front/lateral raises (perform one of each – that counts as one rep!)


c)       Arnold Press



Set 2 – Repeat 3-4 times

a)      Reverse Fly


b)      Cable Reverse Fly


c)       One-Arm Dumbbell Row


 Feel free to add some cardio in between each set to really get your sweat on.  Sometimes I will perform the 3 exercises and then do one full minute of running, burpees, squat jumps – whatever I feel like that will get that heart pumping.  Then I continue with the second set.  Remember, your workouts should always be challenging.  Change to your body will only occur if you push yourself.  Perform that extra rep or add extra pound!


What are some of YOUR favorite exercises?  Love or hate training shoulders?



The Author

Karen Bobos, MSed

Karen M. Bobos, MSed, has been in the fitness industry since 1996 and feels her highest accomplishments are those results achieved by her clients through her guidance. She educates clients that there is no trick to being healthy, no magic pills, but rather optimal health is achieved through eating right and moving your body.

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