Training you arms and shoulders is extremely important to creating a visually appealing physique. The goal is to sculpt the shoulders and the arms through strength training. It’s important to have strong shoulders and arms to also help with other lifting days. I also think chiseled shoulders on a female is very sexy as well as well defined arms. Today I trained back, shoulders and abdominals at the very end. I also included a few Vine videos below which show you how I do the exercises. www.Vine.co/missads1981
Make sure to go to the gym mentally ready to kick some butt. It’s all about the right mindset when you enter the gym to know that you won’t quit, you will do EVERY set and EVERY rep no matter what. Even though no one is watching to keep you accountable, don’t let yourself down. Make it through the sets and you will be much more proud when you leave that day.
Today’s workout starts with a 5 minute warm up which can be done on a bike or treadmill. That helps to get my body and muscles warmed up for the workout ahead.
10 Push Jerks with barbell and plates
10 standing upright rows with dumb bells
3 sets of these with 1 minute rest in between sets
Next up is another super set:
10 rear delt cable flyes
10 front shoulder raises with a 10 lb plate
3 sets with 1 minute rest in between
Third Super Set:
10 skull crushers with barbell
10 drag curls (curling the barbell as close to the body as possible)
3 sets with 1 minute rest in between
Final Super Set:
10 plank pull up with smith machine bar
10 diamond push up (can do on knees or regular)
3 sets with 1 minute rest in between
Finish up the workout with some abdominal work, these are my favorite and super challenging: V-Ups. I train my abs as a part of my weekly workout routine three times a week. This particular day I do the following ab circuit:
→ 1 minute plank
→ 10 side bridges on each side
→ 10 v-ups
3 rounds with 1 minute rest in between circuits
today’s workout apparel:
some new Nike sneakers which felt really light and airy on my feet: click here
leggings & tank top from Old Navy: click here
Sports bra from zumba wear: click here
Polar Watch FT7: click here
Connect with me on social media:
Hi!
I found your website on pinterest when looking for weight training routines for women! As an avid baker, I need some good workouts in my life! I am active person (going to the gym 4-6 days a week but want to do more strength training and get tone while burning fat. I saw you have a new routine of doing legs one day a week and working out 6 days now as oppossed to the original routine I found of 5 days a week (2 lower body, 2 upper body, 1 cardio, 2 rest). Do you still recommend this for beginners of the 5 on 2 off? Do you have a new schedule you have posted of your new weekly routine? Any tips and advice is appreciated! Love your site and you look fantastic!
Heather
Hi thanks for coming by. I recommend that if your looking for fat loss to use maybe one of your rest days to do a HIIT cardio day. I currently do 1 rest day with no activity (sunday) and 1 rest day from lifting but that i do HIIT (Wed.)
I life 5 days a week still though. You can def do the 5 days to get you some great results!