Tuesday, March 4, 2014

Shoulder Workout

Some people have asked for a breakdown of my current workouts and I'm happy to share!  I have basically been doing a few of the workouts from the Live Fit program, just lifting heavier than I did last year.  I break out my workouts into legs, shoulders, back, biceps and triceps.

I always warm up with a 5 minute walk on the treadmill at about 4.0, no incline.  Then, I do my 3 planks and onto my weight workout.  On Monday, I lifted shoulders and did the workout below with the weights indicated.  Those weights are heavy for me, I'm struggling to lift the last two, but I can do it without a spotter with good form.  I'm trying to grow my muscle, which is why I'm lifting heavier with lower repetitions or "reps".  The picture below was snapped mid-workout, when my shoulders were getting pumped up.   The 40 pound EZ-curl bar is what I was using for Upright Rows. 



I wanted to include a photo of the exercise in case you aren't familiar with it by name.  I'm not always familiar with the names either, so sometimes when I'm at the gym, I'll just google the exercise on my phone to find out what it is.  I especially like to search for a "video" that way I can see exactly how the exercise is done.  

Arnold Dumbbell Press 
I hold 17.5 pound dumbbells in each hand (as opposed to two weights that total 17.5) 

Image via Bodybuilding.com

SUPERSET- means to go from one exercise to the next without resting.  Then, you rest after you complete the superset.

Superset Front Dumbbell Raise & Side Lateral Raise
I hold 10 pound dumbbells in each hand for these.  

Image Via Lean It Up

Upright Rows
I use a 40 pound barbell instead of a band, as pictured below, but the movement is the same.

Image via Forever Asleep

Alternating Single Arm Dumbbell Press
I hold a 15 pound dumbbell in each hand for this exercise. 

Reverse Fly
I do these on a machine like pictured below.  


After my shoulder workout, I did 20 minutes of treadmill sprint intervals at 7.5.

Does this help?  I hope so!  

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20 comments:

  1. Thanks for sharing Megan. Pictures always help for beginners who are not familiar with the moves. You look amazing!!

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  2. Thanks for sharing this!! This is something that I can do at home!

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  4. Thanks for sharing! Would love to see what your other workouts are for legs, back, biceps & triceps.

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    1. I will be posting those asap too! Thanks for letting me know you'd like to see them! :)

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  5. Yes it helps! Please keep them coming!

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  6. Love your blog, and workout breakdown!!! Keep 'em coming!

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  7. when you say 10lbs do you mean in each hand or total?

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    1. Hi Amy, 10 pounds in each hand for me.

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    2. thank you! That's what I figured, but wanted to make sure!

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  8. Yesterday was my shoulder day and I tried your workout! It was tough and I will do it again. I have had some pain in my right arm the past month, and while its getting better it is still giving me issues when lifting my arm so I did a little lighter weight (about 2 lbs), I need to get a medical massage to work the problem spot out. I did do a 15 min warm up on the elliptical, 50 squats, 10 mins of abs, 100 jumps with jump rope, and 15 mins walk on treadmill at 4.0 to finish. I also tried 3 planks, lets just say mine were not 2 mins, lol! I was at 1 minute each with a 1 minute break in between - that was tough. Thanks for sharing that workout, I can see where it would give good results quickly.

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    1. Jennifer- you killed it!! Planks are even harder with only a one minute rest. They are so hard- but definitely will give you great results. Thanks for sharing your workout. Jumping rope is a great workout too.

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  9. Megan,
    I am really enjoying these detailed posts about diet and exercise—especially this one! Thank you for the time you've put into organizing these exercises and inserting the weights you use. I started using the Jamie Eason website to find the exercises a couple months ago but quickly became frustrated with the layout, navigation, and the lack (or maybe I just didn't see them) of weight suggestions for each exercise on the site. I currently do similar shoulder work but with lower weights, but seeing your weights is really challenging me to increase mine! I appreciate this blog, and the challenge it’s providing to my exercise routines. Looking forward to the posts on legs, back, and triceps.

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  10. Megan, this is fantastic! Thank you so much, I would love posts with the exercises you do for each area! You are such an inspiration, I've made so many of your recipes, an check in regularly as I try to meet my goals! It's so nice to have a healthy blog that is really "down to earth" and explains things, and you show that you cheat too and are human, it's super encouraging! Keep up the great work! Also, any other fitness/health blog recomendations?

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  11. Thank you for sharing! I was inspired by you to print out the workouts from Jamie's live fit series and I had no idea what a superset was. Thanks for clarifying- sometimes it's the little things that are so helpful!

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  12. Thank you SO much for your insight in the world of lifting. I'm a new mom ready to start something fresh and get my body in shape! Having your workouts have been an awesome help!! I was practicing all the moves before I went to the gym. ;) Thank you! I was wondering if you could make a printable for the shoulder exercises too, so I have them all and they look the same. ;) Thank you for your time! You're such an inspiration!

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