Now that you’ve strengthened your chest, arms, and back in the previous three workouts, it’s time to get ripped with this five-move shoulder workout! This workout will tone and strengthen the muscles of your upper body while simultaneously burning fat in the process. Since your shoulders work hard during many of your day-to-day activities, it’s important to dedicate time to strengthening them if you want them to look their best as well as allowing you to lift heavier weights in other workouts like this one! Follow these 5 simple steps below to work your shoulders from every angle and tone them in no time!
Warm Up
Use the clock to guide your movements, completing one set on each side of the body and alternating after 2 minutes. Each movement is 1 minute long:
A. Push upright arm, left arm, right arm, left arm (1 minute)
B. Rotational push upright arm, left leg out and over the right leg, then rotate left leg over as you come back down (1 minute)
Exercise 1 - Front Raises
Stand with your feet hip-width apart, arms down at your sides. Make sure that your lower back is naturally arched, not rounded, and that you're breathing deeply. Then raise both arms in front of you to shoulder height; hold for one second and then slowly return to the starting position. Do this for 10 repetitions on each side of the body.
Exercise 2 - Lateral Raises
Sitting up tall, extend arms straight out to the side, hand turned down so that palms are facing your body. Slowly raise your arms out to the side until they reach shoulder height and then lower them back down. That’s one rep.
Exercise 3 - Rear Delt Flyes
Place your hands on the edge of a bench at shoulder height, palms facing you. Extend your arms, then bend them at the elbows and bring them up until they are parallel to the floor. Return to starting position.
Exercise 4 - Overhead Press
This shoulder workout will keep your shoulders nice and strong, but it also uses resistance training to firm up the back of your arms. Perform this exercise by standing up and pressing a weight overhead using both hands. Keep your elbows pulled close to your body and press the weight straight up until you're about three inches from locking out. Hold for one second then lower the weight in a controlled fashion. Try to do 8 reps per set, at least 3 sets for each arm.
Exercise 5 - Military Press
To complete this exercise, position yourself by gripping the bar just outside of your chest. When you’re ready, stand up and push the bar in front of you using your shoulders to lift it up so that the weights are fully extended over your head. Slowly lower the weight back down without moving from the original standing position and repeat as many times as needed. This exercise will primarily build muscle on top of your shoulders.
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