I was asked the other day how I’ve gotten such strong, sexy shoulders. After blushing I realized that no, I’ve worked hard at building muscle and strength, and I should be darn happy to share it!
So, I’m sharing my exact shoulder workout.
I have to preface this workout with a bit of history. In 2005 I was injured in a motorcycle accident. I was driving in an event that I had no business being a part of. Mostly because I just didn’t have the experience on the bike that I needed to be on winding roads. It was a slow ride, but still the twists and turns were not things I was used to.
I missed a curve and ditched the bike breaking my right shoulder blade and impact snapping my right collarbone. (If you want to read the whole story I think I wrote it out in Reduce You.)
Recovery included two surgeries, lots of physical therapy, chiropractic care, acupuncture and cranialsacral massage.
I stopped taking pain meds the day after the accident (I don’t do well with drugs and like to avoid them) and had to find new ways to move without causing myself mind numbing pain. I was pretty proud of the fact that during the first week of recovery, I’d figured out how to get the laundry basket across the house by dragging it with my martial arts belt wrapped around the handle. My husband was not pleased although pretty impressed with my ingenuity.
I could barely use the 3lb weights when I first started. Heck, for PT, in the beginning, I was using my Kali sticks just to get my range of motion working. They’re super lightweight and the only thing I could find in the house to use for my PT. We all have to start somewhere. I was reminded of this recently when my son joined me at the gym. I had to point out that as his first real time training with me that he had to start somewhere. He wasn’t supposed to be able to lift the same weights I do. As he trains more, he will surpass my weight simply because of genetics. I can’t wait for that day!
Light Weights to Sculpted Shoulders
To build my shoulders I started, after my complete recovery, working them 2 times a week with specific exercises targeting as much of my deltoids as I could. (And lots of proper nutrition too!)
My workout is 3-4 sets of 8-10 reps on all of them (click each exercise to see a video on how to do them from various sites on YouTube):
- Arnold Press
- Giant Set of Front Raises, Side Raises and Bent Over Rear Deltoid Flies – 3 sets of each exercise straight through before taking a break
- Up & Outs
- Upright Rows
Usually, the entire workout takes me less than 20 minutes. It all depends on how many people interrupt me while I’m at the gym. And of course, my shoulders get worked when I do chest/back or even arm workouts. This is just my targeted shoulder workout.
Do I change it up sometimes? Yes, especially if my body seems to have adjusted to it. I’ll change the order around, go through the routine backwards, or do a full body interval workout instead.
What I really want the ladies to understand…please don’t be afraid of the weights and of lifting heavy. Adding muscle ramps up your metabolism as muscle burns more calories than fat. It’s also denser, so you may weigh the same, but your dress size is down. That’s exactly how you want it to work!
Plus, it takes most of us quite awhile to add muscle – please don’t think you’re going to ‘get bulky’ or ‘look like a guy’ – I promise, it takes far more dedication, planning and training to add the muscle you see on women Bodybuilders or Women’s Physique competitors. (We can talk about that too if you want!)
I want you to live longer, better and see some great transformations in your life! You can do it!
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