Shoulder Day

PLEASE NOTE At your own risk: I am not responsible for injuries that may be caused during exercise. It is essential to prioritize safety and listen to your body throughout the workout. Remember to hydrate and take breaks when needed to prevent exhaustion or overexertion. Always consult with a healthcare professional before starting any new fitness regimen, especially if you have any underlying health conditions. Your well-being is paramount, so exercise caution and practice mindfulness during your training sessions.

Warming up before any exercise is crucial for preparing the body for physical activity. A proper warm-up routine increases blood flow to the muscles, raises the body temperature, and loosens the joints, decreasing the risk of injury during the workout. Additionally, a good warm-up session gradually increases the heart rate, mentally prepares the individual for the upcoming workout, and enhances overall performance. Neglecting a warm-up can lead to muscle strain, joint pains, and reduced workout efficiency. Therefore, taking the time to warm up properly is essential for a safe and effective workout.

For this I would Recommend watching a YouTube video dedicated for a shoulder day warm up!

To determine the suitable weight for performing 10-12 repetitions based on your one-rep max (1RM), you can use a commonly recommended percentage range. Typically, working at around 70-75% of your 1RM should allow you to successfully complete 10-12 reps with good form and without compromising safety. Remember, it's crucial to listen to your body and adjust the weight based on how you feel during the workout. This approach helps to strike a balance between challenging yourself and preventing injury, ensuring a productive and effective training session that contributes positively to your fitness journey.

  1. Military Shoulder Press - 4 Sets of 8 - 12 repetitions. 90 second rest at end of set.

    1. To perform the Military Shoulder Press, begin by sitting on a bench with back support, holding a dumbbell in each hand at shoulder height. Press the dumbbells directly upwards until your arms are fully extended. Slowly lower the dumbbells back to shoulder height and repeat for 8 to 12 repetitions. Rest for 90 seconds at the end of each set before moving on to the next. Complete 4 sets in total to effectively target and strengthen your shoulder muscles.

  2. Seated Lateral Raise - 3 Sets of 8 - 12 repetitions. 90 second rest at end of set.

    1. To perform the Seated Lateral Raise exercise, begin by sitting on a chair with your back straight and feet planted firmly on the ground. Hold a dumbbell in each hand, palms facing inward towards your body. Keep a slight bend in your elbows throughout the movement. Slowly lift the dumbbells to the sides until they reach shoulder height, focusing on using your side shoulder muscles. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position. Aim to complete 3 sets of 8-12 repetitions, with a 90-second rest at the end of each set to allow for recovery. This exercise helps to strengthen and tone the shoulders, specifically targeting the lateral deltoids.

  3. Reverse Delt Bent Over Dumbbell Row - 3 Sets of 8 - 12 repetitions. 90 second rest at end of set.

    1. To perform the Reverse Delt Bent Over Dumbbell Row, start by holding a dumbbell in each hand with your palms facing towards your body. Bend at the hips and keep your back straight as you lower your upper body towards the floor. Engage your core and keep your elbows close to your body as you row the dumbbells towards your hips, squeezing your shoulder blades together at the top of the movement. Slowly lower the weights back down with control. Complete 3 sets of 8-12 repetitions, resting for 90 seconds at the end of each set. This exercise targets your rear deltoids, rhomboids, and upper back muscles, helping to improve posture and upper body strength.

  4. Cable Lateral Raise - 7 sets of 8 - 12 repetitions. 30 second rest at end of set.

    1. To perform Cable Lateral Raises, stand sideways to the cable machine with your feet shoulder-width apart. Grab the handle with the hand that is furthest away from the machine. Maintain a slight bend in your elbow and raise your arm up and to the side until it is parallel to the floor. Slowly lower the weight back down. Perform 7 sets of 8-12 repetitions, on each side, ensuring you maintain proper form throughout. Rest for 30 seconds at the end of each set to allow your muscles to recover slightly before the next set. This exercise targets the side delts and helps to build shoulder strength and definition.

After a challenging workout, the importance of a cool down should not be underestimated. Taking the time to gradually lower your heart rate, stretch out those hard-worked muscles, and allow your body to return to its pre-exercise state can aid in reducing muscle soreness and preventing injury. A cool down also helps promote relaxation and can contribute to a sense of well-being after a tough session. Neglecting to cool down properly not only misses an opportunity to enhance flexibility and recovery but also risks leaving your body feeling tight and fatigued. Make sure to include a proper cool down in your workout routine to reap the full benefits of your efforts in the gym.

For this I would Recommend watching a YouTube video dedicated for a shoulder day cool down!