I have decided to leave off the weights I use in my workouts
from now on – I think it will do you all more good to just see the workouts and
exercises for what they are, without the specific weights I used for each
set. I can always go back to including them
if you prefer, but to me it feels more organic this way and easier to customize
for all of you – I want you to focus on actually incorporating these exercises
without worrying if you are using the same weights I did. It doesn’t matter how much you are lifting,
just that you ARE lifting and that you are using a weight that challenges you,
while still being able to keep good form!
This was the workout I did Tuesday night for shoulders and
abs – I usually train abs 1-2 times a week and focus mostly on strengthening my
whole core – not just doing countless amounts of crunches. All the crunches in the world won’t
compensate for a poor diet and training routine – sorry!
I started with standing
dumbbell lateral raises to warm-up: 4 sets of 12
Superset Seated
Dumbbell Military Press & Toes to Bar:
Press: 1 warm-up set of 10, 4 working sets of 8
Toes to bar: 4 sets of 10
Press: 1 warm-up set of 10, 4 working sets of 8
Toes to bar: 4 sets of 10
Superset Standing
Cable Face Pulls & Standing Dumbbell Front Raises:
Face Pulls: 5 sets of 8
Front Raises: 4 sets of 8 (each side)
Face Pulls: 5 sets of 8
Front Raises: 4 sets of 8 (each side)
Superset Standing
Barbell Military Press & Hanging Leg Raises:
Press: 1 warm-up set of 16, 4 working sets of 10 **When I do these, I alternate each rep in front of my head and behind my head – if you want to try this please make sure you use a significantly lower weight than you would for standard barbell military presses!
Raises: 4 sets of 15
Press: 1 warm-up set of 16, 4 working sets of 10 **When I do these, I alternate each rep in front of my head and behind my head – if you want to try this please make sure you use a significantly lower weight than you would for standard barbell military presses!
Raises: 4 sets of 15
Superset Peck Deck
Rear Delt Flys & BW Dips:
Flys: 4 sets of 10, plus a drop set at the end from the heaviest weight I used to the lightest on the stack
Dips: 5 sets of 10
Flys: 4 sets of 10, plus a drop set at the end from the heaviest weight I used to the lightest on the stack
Dips: 5 sets of 10
Superset
Hammerstrength Shoulder Press & Front Plate Raises:
Press: 4 sets of 10
Raises: 4 sets of 10-12
Press: 4 sets of 10
Raises: 4 sets of 10-12
Drop-set Dumbbell
Lateral Raises:
“Run the rack” for these – I do 3 big drop sets (I will use the weights I use for this because it’s easier to explain): I started with 25’s for 10, then immediately dropped to 20’s for 8, then 15’s for 8, 10’s for 8, and 5’s for as many as possible. I did that twice, and for my third set I skipped the 25’s and started with 20’s for 10, 15’s for 10, 10’s for 10, and 5’s until I thought my shoulders were going to fall off :-)
“Run the rack” for these – I do 3 big drop sets (I will use the weights I use for this because it’s easier to explain): I started with 25’s for 10, then immediately dropped to 20’s for 8, then 15’s for 8, 10’s for 8, and 5’s for as many as possible. I did that twice, and for my third set I skipped the 25’s and started with 20’s for 10, 15’s for 10, 10’s for 10, and 5’s until I thought my shoulders were going to fall off :-)
Superset Handstand
Push-ups (against a wall) & Sprints:
I did 4 sets of 8 handstand push-ups (I am obsessed with handstand everything right now) and ran sprints in between each for some cardio.
I did 4 sets of 8 handstand push-ups (I am obsessed with handstand everything right now) and ran sprints in between each for some cardio.
And that’s it – I think this lasted about an hour and 15
minutes maybe an hour and a half – the sprints/handstand push-ups at the end
took the longest – I needed a LOT of recovery time between sets – my cardio isn’t
exactly the greatest… I tend to do most
of my workout at a pretty fast pace, but I do allow more rest time for the big
moves (like my presses) so that I can use a heavier weight and still get the
amount of reps I aim for.
If you ever have any questions about any of the workouts I
post – please let me know! I would be
happy to clarify anything for you :-)
And a picture, because the idea of doing an entire blog post
without a single picture kind of freaks me out…
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