Cher Jarvis Day 1 Workout: Shoulders
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All exercises should be performed slow & controlled. Pick a weight that the last set is difficult to finish. I always add glute and ab exercises to the end of each workout. If you're wanting to lean out, add 20-40 minute of interval and/or steady state cardio at the end of each workout. Push yourself and have fun doing it!
Start your shoulder workout with a proper warm up. 5-10 lbs weighted circles, raise arms into side lateral position. Move arms in small circular movements until properly warmed up.
Once warmed up, continue on to machine rear delt flyes. 4 sets of 10-12 reps, use enough weight to keep tension in your muscles.
Next are the front plate raises, 3 sets of 10-12 reps. 3 seconds hold at the top of the movement, then back down.
Continue to dumbbell side lateral raises. Slow and controlled movements, not higher then shoulder height. 4 sets of 10-12 reps, remember to choose a moderate to heavy weight to keep tension in muscles.
Choose a moderate weight to keep tensions in muscles for the Arnold press. Perform 4 sets and 10-12 reps, slow controlled movements.
Next is a superset with up right rows and dumbbell front raises. Start with up right rows, 4 sets at 10-12 reps. Supersetting with dumbbell front raises, 10 reps and higher.
Ending each workout with leg and ab workouts.
Next are the front plate raises, 3 sets of 10-12 reps. 3 seconds hold at the top of the movement, then back down.
Continue to dumbbell side lateral raises. Slow and controlled movements, not higher then shoulder height. 4 sets of 10-12 reps, remember to choose a moderate to heavy weight to keep tension in muscles.
Choose a moderate weight to keep tensions in muscles for the Arnold press. Perform 4 sets and 10-12 reps, slow controlled movements.
Next is a superset with up right rows and dumbbell front raises. Start with up right rows, 4 sets at 10-12 reps. Supersetting with dumbbell front raises, 10 reps and higher.
Ending each workout with leg and ab workouts.
