Thursday

Shoulders, Traps & Cardio

Lateral Raises

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.

Lower the dumbbells back down slowly to the starting position as you inhale.

Repeat for the recommended amount of repetitions.

Variation: This exercise can also be performed sitting down.

Frontal Raises

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.

Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.

Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

Variations: This exercise can also be performed both arms at the same time. Also, you could use a barbell as well.

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. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.

Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.

Repeat for the recommended amount of repetitions.

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. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.

Plate Shrugs

Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.

Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.

Lower the dumbbells back to the original position.

Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.

Reverse Delt Flys

Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.

In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.

Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.

Pause at the rear of the movement, and slowly return the weight to the starting position.

Russian Twist

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.

Twist your torso to the right side until your arms are parallel with the floor while breathing out.

Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.

Repeat for the recommended amount of repetitions.

Variation: As you get more advanced, you can hold a weight with both arms for resistance.

Flutter Kicks

On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.

Start the movement by lifting the left leg higher than the right leg.

Then lower the left leg as you lift the right leg.

Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Variations: As you get more advanced you can use ankle weights.

Treadmill

15 minutes before and after workout.
3.5 speed
15.0 incline
5 minute cooldown

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