Workout for Wednesday, 1/28/09

Ok, legs and glutes are a bit sore from yesterday. I really got in deep for sure!!

Today's workout focused on the shoulders.

3 rounds of:
Standing DB shoulder press - 8 reps
Squat w/ band rows - 15 reps
DB Swings - 15 reps (I wish I had kettle bells)
Planks - 1 minute

(Very little rest between exercises or rounds)

3 rounds of:
Smith machine military press - 8 reps
Spiderman - 10 reps each leg
Superman - 10 reps
Side plank raises - 10 reps each side

(This quad-plex sure taxed the stability of the shoulder, hitting different angles)

3 rounds of:
Cable Upright Rows - 10 reps
Cable wood chops - 10 reps each side
Band curls - 10 narrow + 15 wide

3 rounds of:
Rear delt raise - 8 reps
Lateral delt raise - 8 reps
Front delt raise - 8 reps
Decline DB pull-overs - 15 reps

Finished with 3 sets of 8 shrugs.


This workout focused on the shoulders but brought in other muscle groups to increase the metabolic burn. Not only did it focus on strengthening the muscles around the shoulder, it worked the stability of the shoulder as well. This is not a beginner workout by any means, but can be scaled down.

Make it a great day!

Rob