February 27

Strong, Sexy Shoulders

Springtime is synonymous with sleeveless (say that 5 times fast?!). Ha. Really, though, as the sun creeps back into our daily lives so do tank tops, sundresses and the like. Now don’t get me wrong, the driving forces behind my motivation to train the way I do are athletic performance, health, my competitive grit and straight up euphoria, but I’d be lying through my teeth if I said I didn’t care about the aesthetic benefits of working hard!

One of my favorite muscle groups to train is shoulders. Why?

1. Strong shoulders are crucial in almost every upper body exercise and if not properly and regularly trained, can be injured easily.

2. Round, sculpted shoulders are just plain sexy and build the top of that V-taper look that makes your waist look teeny.

Below is an example of a shoulder day for me:

20140227-132730.jpg[heyyyyy, gym selfie!]


Warm up 5 min with light cardio to get your blood flowing (jumprope, jogging, etc)

Superset 1: 1 light warm-up set, 4 sets of 10-12 each; resting 30-60 sec between sets

Superset 2: 4 sets of 10-12 each; resting 30-60 sec between sets

Superset 3: 4 sets of 10-12 each; resting 30-60 sec between sets

*What is a Superset? A superset is a technique in which you perform two exercises back-to-back without rest.

*Why do I like them? Supersets keep my heart rate elevated, allow me to save time in the gym so I do more work in less time and they help to maximize growth by pushing massive amounts of blood and lactic acid into the working muscles.

I only train shoulders once each week because my body has naturally strong shoulder muscles, which leaves me more time each week to train my weaker links (hello, legs!). Should you need to focus more on shoulders, add in a second day making sure to allocate a few days in between sessions for rest and repair.