Having sculpted arms is always a bonus when stripping off the winter jackets and replacing them with tank tops. While many men focus on training their upper body, women have naturally weaker upper body strength and often neglect upper body training. Even the latest trends have women focusing on lower body and glute exercises, but it is time to break the trend! No matter what level of fitness you are at, there is no excuse to stay in your comfort zone. So get out there and try this boulder shoulder workout routine for a great upper body workout. This boulder shoulder workout will tone up and define your shoulders and delts, giving you the “right to bear arms” all year long.
Boulder Shoulder Workout Routine
When getting started, pick a set of dumb bells that you feel comfortable moving. The weight should be challenging enough that by repetition number 8 you are really struggling to lift the weight and can “feel the burn”. If you get to repetition 10 and the exercises felt like a breeze, then you need to pick a slightly heavier weight and perform the set again. Just consider that first set your “warm up”. Perform 4 sets of 10 repetitions per exercise. The exercise descriptions are listed below.
Over Head Dumb Bell Press– Begin standing with a dumbbell in each hand. Bring the dumb bells up near your ears, making your upper arm parallel to the ground and your lower arm and dumb bell perpendicular to the floor. This will be the starting position. Bring dumb bells up over head and touch at the top. Bring arms back down so upper arms are parallel to the ground. That completes one repetition. Remember to keep your body tall and keep your core tight without arching your back through the motion.
Standing Dumb Bell Rows– Begin by holding a dumb bell in each hand and standing with your feet hip width apart. Lift the dumbbells along the front of your body until your arms are bent and parallel to the ground. Slowly lower the weight back down. Keep your upper body still and do not use momentum to bring the weight up.
Side Lateral Raises– Stand with a dumbbell in each hand. Keeping your arms straight, lift dumbbells out to the side until your entire arm runs parallel to the ground. Relax your upper body and keep shoulders low. Slowly bring arms back down to the starting position. Remember to isolate the movement in your arm.
Pushups– Begin in a plank position. If just beginning, drop down to your knees and keep your body in a straight line. Place hands a bit wider then shoulder width apart and keep your shoulders over your hands. Bend your arms and slowly drop your lower body down until your chest touches the ground and then push up through your palms to the starting position.
Front Plate Raise– Find a circular plate from one of the weight machines and hold with both hands. (If there are no weighted plates, use one dumbbell and hold each end in your hands.) Raise your arms forward until they are parallel with the ground and then slowly drop the weight back down. On the last repetition, keep the weight out in front of you and twist it back and forth 8 times per side to really fatigue your muscles.
Try doing this routine once a week and keep a log of the amount of weight you used. Push yourself to lift a little more weight each time so you can challenge yourself and make some changes to your physique.
What are some exercises you perform when training your shoulders? Leave your ideas in the comments section below and I will try to incorporate them in an upcoming workout!
More exercise moves and routines can be found here!