Quick & Killer Shoulder Workout!

June 23, 2010

in Blog, Workouts

This week has been FLYING BY!  Starting to scramble to get ready for the launch of Busy But Healthy! It will be early July!  The Twitter has just been set up so follow along…


Brent is out of town for a couple days, so that means I’ll work in the evenings 🙂  If you didn’t see the Facebook Page, I posted a recipe for one of my FAVORITE pancake combo’s….Banana Nut!

Banana Nut Pancake.JPGBut I do have something for you…..a great SHOULDER workout!  This is part of a workout I put together for Lesley Johnson.  She is competing at the WBFF next weekend in Bikini!  She looks hot already and is going to rock the stage!  As I mentioned in another post, I’m flying out to Calgary to see it!  This will be her second competition.  I’ve got a bazillion things on my TO DO list before I go!

So enough of the rambling, here is the workout!
**4 sets, 8-10 reps—HEAVY**

Shoulder Press—Superset with Side Lateral Raises
Front Plate Raises (25lbs min)—Superset with Reverse Flies
Arnold Press Alternating—Superset with Barbell Upright Rows

Finish with 1 set of side lateral drop sets – 50 reps (5 weights, 10 reps each 15,12,10,8,5 lbs)

Give it a try and let me know what you think!

If your interested in any other specific workouts for certain bodyparts….leave a comment below and I can see about putting one together in a future post!

xo Kristine

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • Kristine

    Heather, yes, alternating them makes you do it a bit quicker versus taking rests.

    Allie, yes the weight is a guideline, you can work up to that or past it even. The point is to push yourself hard and go as heavy as you can.

  • allie

    i love arnold presses too.. but have got to say- no CHANCE i could do the weights you posted for an intense shoulder work out like that! i could "modify" it with some lower weights for me and still get a killer shoulder work out though!

  • Heather Iacobacci-Miller

    Awesome shoulder workout. I love Arnold presses. Not tried them alternating though. I bet that makes it tougher.

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