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[UPWOD Nº46] The Summer Shred Shoulder Workout

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*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

GET IT RIGHT. GET IT TIGHT. Summer is oh so close.

Shoulders are inherently a high-energy, metabolic muscle group. The majority of moves naturally incorporate explosive movement, and because the weight quite literally sits on your shoulders, shoulder exercises reverberate through the abs, triceps, legs, and back in the process.

UPWOD Nº46—The Summer Shred Shoulder Workout—takes those principles and exaggerates them further, using supersets, brutal eccentric tempos (extended lowering), and increased rep counts to stimulate shoulder growth and churn through body fat.

Like Nº45, you’ll use lighter weight and perform higher reps, take less rest in between sets (keep it to 60 seconds max), and finish with a bout of fat-blasting HIIT cardio.

SHRED IT FOR SUMMER.



 

[UPWOD Nº46] The Summer Shred Shoulder Workout


https://www.dropbox.com/s/ayssv5x3co4bn4y/Screenshot%202017-05-12%2014.02.26.png?dl=0

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

  • 1. One-Arm Dumbbell Shoulder Press — Do these standing. Press a dumbbell up overhead and slowly lower it down for a 3 second count. Do 15 reps and repeat for the opposite side. Keep your core tight and torso straight throughout (try not to lean to counterbalance the weight).
  • 2. [SUPERSET] (a) Dumbbell Lateral Raises + (b) Front Raises — for both exercises, hold the dumbbells at the top for 1 second (neck height). Do both back-to-back in superset fashion.
  • 3. Barbell Push Press — Dip down into your knees and explosively press the barbell up overhead. Slowly lower down to your shoulders for a 3 second count.
  • 4. [SUPERSET] (a) Upright Rows + (b) Front Plate Raise — (a) Hold a barbell with a narrow grip and row it up to neck height. (b) Immediately grab a weight plate, hold it in front of your body, and raise it up overhead. Try to keep your arms straight throughout.
  • 5. Medicine Ball Slams — Hold a medicine ball up overhead, dip down into your legs, and powerfully slam the ball into the floor. Use your core, lats, and hips to drive the movement (keep your back flat and hinge at your hips). Churn through 30 reps as quickly as possible.
  • 6. Reverse Cable Flies — Stand in between two cables at face height. Grab the cable furthest away from your arm, so that your arms cross and you form an X in front of your body. Pull the cable across and SQUEEZE your rear deltoids. Hold the squeeze for 1 second and release.
  • 7. Stairmaster Blaster HIIT — the Stairmaster Blaster HIIT workout is available and downloadable here. If you don’t have a stair mill, do the incline treadmill HIIT workout from UPWOD Nº1 (10% incline, 3 MPH/8-10 MPH for 45 second intervals). Do it for 4 rounds, or 12 minutes.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto