woman with developed shoulders
Bodybuilding,  Exercises

Blast Your Shoulders

The Warm-Up:

Always warm-up before a workout. Doing so prepares your muscles to work, and can decrease your chances of injury. A warm-up is said to “activate” muscles. Which, in theory, helps with growth. I wish I paid heed to this rule when I was a newbie. Then, never did comprehensive warm-ups, and one of my shoulders suffered from it.

Warm-Up Exercises:

2 sets 10-15 reps of pike push-ups

2 sets of 15 – 25 reps side laterals with bands

2 sets of 15 -25 reps front laterals with bands

Arm circles 25 forward, 25 back, no rest in between.

The Workout:

Exercise 1: Dumbbell Shoulder Press
Basic dumbell shoulder press
Image from Google.

For hypertrophy (muscle growth):

3-5 sets 8-12 reps – 1 warm-up weight (light), set 2 working set weight and sets 4 & 5 power sets – heavy weight

For maintenance or tone:

3 sets 12-15

Exercise 2: Incline Side Lateral Raises
Side incline dumbell raises
Image from Google.

For hypertrophy (muscle growth):

3-5 sets 8-12 reps – 1 warm-up weight (light), set 2 working set weight and sets 4 & 5 power sets – heavy weight

For maintenance or tone:

3 sets 12-15

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Exercise 3: Rear Lateral Raises
Woman doing rear dumbbell flies
Image from Google.

For hypertrophy (muscle growth):

3-5 sets 8-12 reps – 1 warm-up weight (light), set 2 working set weight and sets 4 & 5 power sets – heavy weight

For maintenance or tone:

3 sets 12-15

Exercise 4: Alternating Front Dumbbell Raises
woman doing front dumbbell raises
Image from Google.

2-3 sets of 8-12 or 12-15 reps

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As an athlete for over 19 years and a broke single mom for most of that time, I created brokesinglemomfitness.com, now LLAFIT.com, to aid anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site. LLAFIT - Lifelong Affordable Fitness

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