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Monday, June 6, 2011

My Latest Shoulder Workout!!

By: Alex Liska
Hey guys!!! As promised, here is my latest shoulder workout! I've started using kettle bells in between sets to switch-up my training a bit, shock my muscles and keep my heart rate up! I'm doing squats with the kettle-bells, swinging them up and down (this REALLY kills the shoulders)
Another tip, try using the skipping rope for cardio... this will help sculpt and tone your shoulders! Boxers do a lot of skipping and there is no denying that they all have killer shoulders! :D





Warm-up: 500-1000 skips (skipping rope) followed by 3-5 sets 8-12 reps of each of the following:

  • Rear-delt flyes with cables
  • Standing arnold presses
  • Single-arm side lat raises (slightly leaning forward)
  • Wide grip barbell upright rows
  • Military dumbbell presses
I did a set of 25 reps "Kettle bell Squats" squatting down with the kettle bell and swinging it upwards, squeezing my shoulder caps as i came up, between sets for EACH one of the exercises listed above! 
I finished up my workout with another 500-1000 skips!
When training shoulders i like to keep things simple, always do a few compound exercises and a few isolation moves as well as a cardio exercises that utilized the shoulders! Also, i like to engage my core, by doing most of these exercises while standing up, or in this case, using kettle bells in between sets!
A quick tip for fitness/figure competitors, i find that POSING practice REALLY helps sculpt your shoulders because flexing and bringing out those delts is mandatory in almost each one of our poses! Hope this helps! :)))




xo,










Alex L.


1 comment:

  1. Its good to found Valuable info. Lucky me I found your site by accident, I bookmarked it.

    ReplyDelete