Shoulder Focus Workout

by Her Happy Balance on April 7, 2014

I’ve got to say, I’m loving this whole new gym thing. It’s so awesome to be able to have more than just the smith machine at my disposal for shoulder/leg/chest workouts. I came up with a pretty awesome shoulder workout yesterday and I’m waiting to feel the DOMS tomorrow. Here’s what I did:

shoulder workout

After spending lots of time this past fall and winter bulking up, I’m ready to lean out for summer. For me that means spending the next month really focusing on doing lots of reps at a lower weight, instead of my usual lift heavy approach. Cardio workouts will become more frequent for me as well.

As for diet, I plan to cut out alcohol, limit carbs, and focus on lean protein and raw foods – AKA fruits and veggies for the next month. I recently cycled off all pre-workout supplements {I love my C4 and N’Sane} and cleaned out. I have had some success in the past using an occasional thermogenic stimulant and am considering using them again for some of my workouts. I’m excited for the warm weather and some new fitness goals πŸ™‚

How often do you set fitness goals? Monthly? Yearly?
What is your favorite shoulder exercise?
Have you ever tried pre-workout supplements? What do you think of them?

Comments on this entry are closed.

Meghan @ fitnesscrEATures April 7, 2014 at 10:46 am

Oh hello my long lost beautiful friend! I didn’t get an email with this post in it?? What’s going on with that!?
I have GOT TO, GOT TO, GOT TO start doing some working out geared toward my upper body. It’s like, pathetic how little attention I give my upper half of my body. Ugh. How about I give you some of my miles and you give me some of your upper body shizz!? And I’m with you on the fresh start of eats and what not. I’m doing a strict no candy/sweets/cheese thing and JUST in one week of cutting it out (minus my cheat Mezzcan meal, because YOLO), I’ve already lost 5 pounds. JUST from cutting out the gross crap I was eating all the time. Insane I tell yah. But I’m ready for beach time soon so I gotta look the part! Bek just joined a CSA, she’ll have to tell you about it! She’s so excited about her fresh stuff coming right to our apt. door! You are wonderful, have an awesome Monday!!! LOVE YOU and yes I shall get my act together and text you asap.

Her Happy Balance April 9, 2014 at 11:02 am

Hi, I love you. Your comments make me a happy panda. I will continue emailing/texting you instead of writing here because I’m a lazy bum πŸ™‚

Jaclyn @ BumpSweat April 7, 2014 at 10:54 am

What’s your game-plan for ‘cardio’? I’m not a big fan of distance (I get bored), so when I’m not pregnant, I focus on HIIT training, whether running, biking, or moves like burpees, jump rope, etc. That seems to lean me out the best compared to when I forced myself to run distance, regardless of how disinterested I was.
I love that you incorporated snatches into your workout. Those are one of my faves, along with barbell overhead press and push presses. Keep up the hard work!

Her Happy Balance April 7, 2014 at 11:35 am

For my cardio I like to run, I’ve been working on my speed over the winter on the treadmill, and I also enjoy mountain biking. I do the occasional HIIT workout and spend some time on the stair master. But I was going to the gym purely to lift 5 of 6 workout days and only doing cardio twice. I want to include a little cardio of some sort at the end of every workout. Jumping rope and burps are killer. I’ll have to add them into the mix!

samantha April 7, 2014 at 11:21 am

I don’t like working out my shoulders! It’s not that I don’t love the effects, but I am so weak and it’s just so hard to get into the mode of working them out. I really should though, because I love strong, defined shoulders on ladies. I don’t usually have pre work out supplements. Usually (if I’m organised) I just have a pre-workout shake…usually either Sunwarrior or Soy protein isolate mixed with coconut water. I used to use Carnatine before a work out…which I had prescribed by a naturopath. I think I did find it helpful with fat burning actually. However, I ran out of the script ages ago and haven’t been back to get it.

Her Happy Balance April 9, 2014 at 10:52 am

I had no idea you could get a script for Carnatine! I actually thought it was already an ingredient in a bunch of pre-workouts, that is so interesting. I’ll have to check the ingredient labels on the back of all the ones I use and scope it out. And girl you can totally increase your shoulder strength! You’ve just got to slowly build up to it is all πŸ™‚

Rachel @ Undercover Diva: A Sitcom April 7, 2014 at 11:49 am

I’m working on reducing the amount of sugar I eat … .aka only having one dessert a day (I usually have something sweet after lunch and dinner). I have to go to the doctor on Friday for my tight hamstring, and I’m worried he’s going to tell me to rest…and that I’m gonna get chunky monkey. Not trying to get chubby! That’s my main fitness/health goal for now πŸ™‚ And then I wanna get back to running what I was doing before πŸ™‚ I have a goal of 500 miles for the year…but this injury is making that seem less likely…

Her Happy Balance April 9, 2014 at 11:02 am

Good luck with your hammie on Friday!!! I hope you don’t have to rest it for too long, I know that’ll drive you a little crazy. I’m with you on not wanting to get chubby, especially since bathing suit season is so soon. BTW I will be in FLA on weds the 14th of May in Epcot…just sayin’.

The Zen Kat April 7, 2014 at 4:24 pm

Nothing like joining a new gym. What gym did you join?

Looks like a good workout! I’m a fan of rows for my shoulders. Great fitness goals girls. I need to jump on board with some of those too!

Her Happy Balance April 9, 2014 at 10:52 am

I actually won a 3 month membership to a country club gym at bingo night lol! It is full of mostly old people or empty all the time, it’s great! I can always get onto the equipment I want πŸ™‚

Chelsea @ A Fit LittleOne April 8, 2014 at 8:55 am

I guess I just set fitness goals when I get bored? I’m not sure haha I just like to make sure that my workouts are challenging me no matter what. I’ve never tried pre-workout supplement, I’m not sure I should haha, from what I’ve seen from other people, they get all hyped up (caffeinated), me and caffeine don’t get along at all.

Her Happy Balance April 9, 2014 at 11:00 am

You can actually get pre workout supplements that don’t contain any caffeine and are stimulant free, you’ve just got to always do whats best for your body πŸ™‚

Stephanie @ My Freckled Life April 8, 2014 at 9:58 am

This makes my shoulders hurt just looking at it!! haha. Love it! I’m definitely going to have to try it out – shoulders are always one of my least favorite muscles to work out because it burnsssss (and I like using my arms the next day). I’m usually a goal-per-month kind of person. 4 weeks, for me, is enough time to get things accomplished, but not so long that it’s overwhelming. Giving up wine for 4 weeks? Doable. Giving it up for 6 months makes me want to cry.

Her Happy Balance April 9, 2014 at 10:54 am

A half of year without wine is no life at all! Haha! πŸ˜‰ I agree with you, short-term goals are much more doable and less intimidating than long and lofty goals. And it’s funny how our fitness preferences change, I used to HATEEEE leg day, now I love it! Maybe it will be the same for you with shoulders πŸ™‚

Bezzymates April 8, 2014 at 7:24 pm

I usually set new goals every 3-4 months after being on a specific program. I like to reassess goals with each new season. Arnold presses is my favorite move as I find they work all areas of the shoulder. Nice workout. I have to try that one.

Her Happy Balance April 9, 2014 at 10:57 am

Seasonal goals, I like that! Arnold presses are great! I recently started incorporating snatches and cleans into the routine and I feel like they are really pushing the workout to a new level, let me know what you think if you try this workout πŸ™‚

Macy Mae Rivers April 8, 2014 at 11:41 pm

Wow that was an intense shoulder buster workout. Personally, I find it hard to finish 2 sets (8reps each) of workout cause I really, really don’t like the idea of DOMS (makes my whole body crippled). The last time I had an intense work out, it left me bed-ill for 2 days. But of course, NO PAIN NO GAIN. So I’d rather endure it than to see the extra flab wiggle as I wave hello/goodbye (LOL). Thanks for the share!

Her Happy Balance April 9, 2014 at 10:59 am

I think I buy into the no pain no gain mentality, I actually really enjoy the DOMS, it reassures me that my body is changing even though it makes for some really sore days. But I think if you’re pushing yourself to the point where you’re actually sick you may have pushed it too far. It’s all about baby steps and doing just a little more each day than you think you can πŸ™‚

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