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Entries in Shoulders (51)

Wednesday
Feb252015

Full Week of Workout Videos - Saturday Shoulders and Calves Accessory Home

43 minutes - 497 Calories - Average Heart Rate 138 - Max Heart Rate 163.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Shoulder Press using Total Gym x2 sets (Shoulders)
  • Shoulder Side Raise using Total Gym x2 sets (Side Delts)
  • Shoulder Rear Raise using Total Gym x2 sets (Rear Delts)
  • Shoulder Front Raise using Total Gym x2 sets (Front Delts)
  • Dumbbell Shrugs x4 sets with 85 lbs per side (Traps)
  • Single Leg Calf Raises x9 sets incremental weight up and down (Calves)
  • Cable Rope Ab Crunches x3 sets (Abs)
Thursday
Feb192015

Full Week of Workout Videos - Tuesday Shoulders Home Accessory

1:01 minutes - 618 Calories - Average Heart Rate 128 - Max Heart Rate 156.
Location: Home Gym

Warmup & Mobility
  • Rotator cuff work & Stretching
Strength:
  • Rear cable shoulder raises x3 sets (Rear Delt)
  • Front cable shoulder raises x3 sets (Front Delt)
  • Side cable shoulder raises x3 sets (Side Delt)
  • Rear cable shoulder pull using rope x3 sets (Rear Delt)
  • Shrugs using Smith Machine x4 sets (Traps)
  • Cable Side Bends - 1 long set increasing weight, then a drop set at the end (Obliques - Side Abs)
Wednesday
Feb182015

Full Week of Workout Videos - Tuesday Shoulders CrossFit

47 minutes - 522 Calories - Average Heart Rate 136 - Max Heart Rate 181.
Warmup & Mobility

Strength:
  • Front Shoulder Press - 135 lbs x3
  • Front Shoulder Press - 155 lbs x3
  • Front Shoulder Press - 175 lbs x3
  • Front Shoulder Press - 185 lbs x3
  • Front Shoulder Press - 195 lbs x1
METCON:
  • 4 Rounds
  • 12 Upright Rows using straight bar with 135 lbs
  • 10 Pushups
  • 10 Situps
Thursday
Apr172014

CrossFit Langley - Max Shoulder Push Press Workout

It's been a while since I could go heavy on anything to do with shoulder press especially when a straight bar was involved. But I have to say my do-it-yourself shoulder rehab routine has paid off and I am almost at 100% again with my left shoulder (been doing lots of shoulder maintenance and stretching).

The actual last time I went for a 1 rep max for Push Press was way back in September of 2013, back then I did not break 200 pounds but then again I was a lot lighter and had not been training very long for strength. Even though I'm not a big fan of 1 rep maxes, I decided to see how far I could take my Push Press at Langley CrossFit. Leg drive is very important for push press and my leg strength has really come up since last year which I think has really helped me on out with my Push Press.

Well I got my Push Press right up to 245 and even made a nice attempt at 255 but fell a bit short. Still a great increase in weight and I am very happy with it.

Here is how this full workout went down...

3 Round Warmup:

  • 5 Bar Push Press
  • 6 Pushups
  • 100m Row

Main Push Press Shoulder Workout (7 Sets):

  • 135 x 5 Reps (Not Shown)
  • 165 x 3 Reps (Not Shown)
  • 185 x 2 Reps
  • 205 x 1 Reps
  • 225 x 1 Rep
  • 245 x 1 Rep
  • 255 x 1 Rep - (FAIL) 

Metcon Tabata 20/10 (8 Rounds): 

  • Dumbbell Push Press (25 pounds)
  • Shoulder Side Raises (20 Pounds)
  • Skull Crushers
  • Pushups

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.

Thursday
Apr032014

Build Wide Shoulders - Muscle Target Zones

Another new video series I am starting that will be named "Muscle Target Zones". These fitness videos will focus on individual muscle groups and I would consider them to be more advanced videos, although people doing basic workouts that want to target a weak or problem area can also benefit from these video.

In this first Muscle Target Zones video, I'm featuring Shoulders, for me shoulders have always been an area that I need to do extra work as I do not naturally have broad shoulders. To offset my shoulder deficiencies I make sure to do a few more exercises and a few more sets. In this video I show you some of my favorite shoulder exercises that have helped me to overcome my naturally narrower frame.

Some of the exercises I show in this Muscle Target Zones video are:

  • How to properly warm up your shoulders and prevent and correct shoulder injuries.
  • Shoulder Press using a straight bar and dumbbells.
  • Shoulder Raises or "flies" in the rear, side and forward positions.
  • Upright Rows using a pulley system and also dumbbells.
  • Shoulder Shrugs using dumbbells.

Watch my Targeted Shoulder YouTube Workout Video: