Shoulders:
-dumbbell shoulder press
-superset with shoulder push ups
-dumbbell side lateral raises
-superset with steering wheel (holding plate out in front)
-bent over rear delt raises
-cable rear delt flys
TIP OF THE DAY: Your shoulder (deltoid) muscles are broken up into three main sections. The deltoid muscle itself is a large muscle that primarily covers the shoulder joint; this muscle is divided into three regions or “heads:” anterior (front), middle, and posterior (rear). A complete shoulder training should consist of targeting each of these three areas. For anterior/front delts, think forward raising motions. For posterior/rear delts, think bent over raising motions to the side or high pulls backward. The middle delt is targeted with side lateral raise motions. Still, there are several compound movements, such as a shoulder press, which activates all of these muscle heads. Be sure to know which regions you are training, so your workout incorporates all, but does not overtrain one/undertrain another.
is just a number! I rarely weigh myself; I don’t even own a scale. At
my lightest I weighed 112lbs at 5’7” (cardio, girl weights, & low
cals) at my heaviest, I’ve seen 125 on the scale (muscle building
phase). Last year when I was around 115-118lbs & had much less
muscle mass, I bought this size XS shirt & it fit me snug! A year
later, I weigh more around 120ish & this shirt is huge in the waist!
Other than using the mirror check & progress pics to track your
progress, take note of how your clothing fits! I typically notice my
shirts & pants being to big in the waist, but pants are snug in the
glute area – sometimes frustrating, but have faith your body composition
is changing to curves made of muscle! (See post a few days back for more about weight being just a number).
How much weight do you use for your arm and leg workouts? i LOVE your blog btw:)