today is Shoulders day on Fit Media channel. time to take you through a quick
but effective workout it's going to help you build those thick 3D shoulders that
will really frame your aesthetic physique. starting with a superset,
in this workout the aim is intensity, keeping the workout
moving through a range of exercises with short rest periods. after warm-up we're
going straight into a superset starting with dumbbell lateral raises
with a slight bend in the elbow, keep the whole arm locked and elbows high at the
top of the movement this will force your shoulders to do the work
keep the weight moving don't let it touch your body on the way down.
you're going to superset now so without rest go straight into dumbbell front raises
palms facing down and again don't let the weight touch your body at the bottom
keep moving the whole time notice the weight isn't that heavy today we're
going for intensity keeping the tension the whole time to really burn your
shoulder muscles. so that's your starter shoulders are burning blood is flowing
so now, upright rows with the barbell
here we're going for a fairly wide grip you're going to lift from the elbows so
bring those elbows up and out keeping the bar close to your body take it down
and rest for a moment at the bottom
across this whole workout we're aiming for rest periods of just 30 to 40
seconds to keep that intensity high the whole time. next seated lateral raises
we did lateral raises earlier but this time we're seated so we can increase the
weight a little knowing we have more control. the seat will help you keep your
back straight and stabilize the movement
again try to keep those rest periods less than 40 seconds, we're staying
seated for the next exercise shrugs these will target your traps at the top
of the shoulder again the chair helps you go for a slightly heavier weight
keep the pace up here but remember to squeeze fully at the top of the movement
you can also turn these two seated exercise into a superset, maybe when you
do this workout second time around. again building up that intensity finally
standing dumbbell press on this exercise you're going to stabilize by standing
with one foot in front of the other start with the weights above your head
palms facing forward
bring the elbows out and the weight down to about level with your ears. keep the
intensity, you really feeling the pain now but push through this is your final
exercise. so that's your shoulder workout for
today. our trainer also has an amazing ABS workout which you should definitely try
but if it's bigger shoulders you're after and you want a full ten week plan
to follow check out fit media's approved aesthetic shoulders ebook now available
from our website