Gloria Joins Priscilla and Safira in a super set packed Shoulder Workout
Looking to strengthen your shoulders and still achieve a lean look? this super set packed workout will turn blank slabs into chiseled masterpieces that look like Michelangelo himself created. Remember to properly warm up your shoulders before Jumping into this workout. Shoulders are a free motion socket and is super susceptible to strains if not properly warmed up.
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Last minute Shoulder workout tips.
For this shoulder workout or ANY workout, we recommend always coming prepared to feed your muscles. Pre-mix and bring your BCAA’s to the gym with you. Have about 10g of BCAA’s in 20 oz of water from your favorite brand. We also recommend adding some creatine so your BCAA’s. That way you are consistently delivering all of the nutrients necessary to not only sustain your energy, but keep you in an anabolic state. Finally, have your post-workout shake in your bag, pre-mixed, ready to go.
The Genesis Program works for women too – and it’s amazing
Just a side note, when Priscilla designed the nutrition plan for our shredding program (AKA: Body Spartan Genesis), she did in such a way that the nutrition plan works for both males and females. The workouts are also applicable to both guys and girls. We’ve had tons of females on the Genesis program that love it and that have gotten amazing results.
Single arm dumbbell front raise super set with seated dumbbell shoulder press
Start off by blasting anterior and middle delts with the first super set of the workout. Do single arm raises to make the mind-muscle connection with your delts. When you raise the dumbbell, you will come to shoulder height. When you lower the dumbbell make sure to stop just in front of your body. This range of motion will keep constant tension on your anterior delts. After knocking out the front raises, find a seated bench and begin your dumbbell presses. You want to press but do not touch dumbbells at the peak. When you lower the wait make sure to stop at 90°. Once again, the range of motion will keep constant tension on the medial delt.
| Set | Super set | Reps | Rest |
| 1 | Yes | 20/15 | 2 minutes |
| 2 | Yes | 20/15 | 2 minutes |
| 3 | Yes | 20/15 | 2 minutes |
| 4 | Yes | 20/15 | 2 minutes |
| 5 | Yes | 20/15 | 2 minutes |
Lateral raise super set with rear delt fly
This super set is all about your form, as both movements are very similar. Start with lateral raises by keeping the weight and your sides. You want the weight at your sides versus in front of you so that your target more medial. On the rise, do not exceed past your shoulders to prevent trap recruitment. After that lateral raise lean slightly forward moving the starting position of the weigh in front of you. Raise the weight straight up while slanted to target the rear delts. Make sure to go straight up versus back so that it remains a delt exercise and not a back exercise.
| Set | Super set | Reps | Rest |
| 1 | Yes | 15/15 | 2 minutes |
| 2 | Yes | 15/15 | 2 minutes |
| 3 | Yes | 15/15 | 2 minutes |
| 4 | Yes | 15/15 | 2 minutes |
| 5 | Yes | 15/15 | 2 minutes |
Cable front raise (palms up) super set with upright row
Let’s step away from the dumbbells and grab the cables. Start by placing a flat or eazy bar attachment on a cable system. Step over the cable with the machine at your back. With a under grip (palms facing up) raise the bar to shoulder height. Make sure to keep arms straight with your elbows almost locked out but not quite. Lower the weight just before it hits your legs but do not touch so that we you don’t rely on momentum. After you finish the cable front raise, turn around and begin your upright row. Keep the bar close to your body as you raise it up to your chin. Make sure to flare your elbows to keep the tension in your medial delts and not your traps.
| Set | Super set | Reps | Rest |
| 1 | Yes | 15/15 | 2 minutes |
| 2 | Yes | 15/15 | 2 minutes |
| 3 | Yes | 15/15 | 2 minutes |
| 4 | Yes | 15/15 | 2 minutes |
| 5 | Yes | 15/15 | 2 minutes |
Arnold press super set front plate raises
Back to the dumbbells for your final super set. Start by grabbing your dumbbells and a seated bench. Hold the weight in front of you close to your chest with your palms facing you and your elbows almost touching. From here you will press up and rotate your hands so that your palms face away from you. The movement will look like a shoulder press at the peak of the movement. Drop the dumbbells after knocking out your reps and pick up a weighted plate. With your hands at 3 and 9 o’clock and arms straight, raise the weight. Once you get to the peak (shoulder height) rotate the weight to the right and then back to neutral before lowering the weight. On the next rep make sure to turn to the opposite side and back down, then repeat for your set.
| Set | Super set | Reps | Rest |
| 1 | Yes | 15/15 | 2 minutes |
| 2 | Yes | 15/15 | 2 minutes |
| 3 | Yes | 15/15 | 2 minutes |
| 4 | Yes | 15/15 | 2 minutes |
| 5 | Yes | 15/15 | 2 minutes |
