Shoulders, shoulders, and shoulders!

Yesterday was a super busy day and it was “REGISTERED DIETITIAN DAY” but that did not keep me out of the gym!  I had a short but sweet workout and the weight numbers have been omitted to allow for scaling based upon your ability…

  • Treadmill for 30 minutes: Run/walk every .25 of a mile at a fast/medium pace
  • Dumbbell close grip narrow stance squat shoulder presses -> 4 sets, 12 repetitions (pyramid the weight up gradually each time)
  • Dumbbell side lateral raises supersetted with dumbbell front raises -> 3 sets, 12 i each (keep the weight challenging throughout)
  • Dumbbell shoulder shrugs -> 3 sets, 15 repetitions (pyramid the weight up until the last 3-4 repetitions are difficult to complete)
  • Shoulder press machine (utilize outside handles) -> 3 sets, 12 repetitions (keep the weight challenging throughout)
  • Rear delt machine -> 3 sets, 15 repetitions (keep the weight challenging throughout)
  • Handstand push ups -> 3 sets, as many repetitions possible (AMRP)
  • Abdominal bicycle crunches -> 3 sets, 25 repetitions
  • Lying down leg raises -> 3 sets, 15 repetitions
  • Stairmaster for 10 minutes: Keep the level stable (50 side steps/50 center steps/50 side steps and repeat until the time is up)

And… as the title states this workout was predominantly shoulder focused!  The rest time was minimal therefore the entire workout was pretty fast and took slightly over an hour for completion thus was a time saver = score!

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