Feel The Burn Shoulder Workout!

Post Shoulder Pump

Hey guys! I know its a Monday, and Monday is my designated leg day so save this one for Tuesday and go check out my last post on Booty Gains! In all seriousness though, this workout destroyed my shoulders! I mean demolished. Keep in mind these workouts are what I personally do, so please be careful! I went on the heavier side with the weight to build muscle, with lower reps.  The necessities for this workout include dumbbells, pre-weighted barbells, and the ground (ha).

  • 50 warmup pushups
  • 4×10-8-6-4 dumbbell shoulder press (increase weight as reps drop)
  • 4×8 dumbbell side raises 
  • 4×8 dumbbell front raise
  • 3×10 Arnold press dropset pre-weighted barbell front raises until failure 
  • 4×12 cable Lat push downs superset 4×15 lat pull downs (not super heavy but challenging enough to burn but not terrible for a small cool down)

I hope y’all enjoy this workout! I definitely did!

 

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Booty Gains

Okay ladies, this ones for y’all. Guys, I guess you can try it too but don’t blame me if ya get some weird looks!(ha) In this workout I really pushed hard and heavy. I have some of my top favorite booty gain workouts in here. These are workouts are what I personally do, so please be careful! This workout is on the longer side. I think it took me an hour and a half to complete.

  • 15-20 minute warmup: I like to walk on an incline at 15% at 3mp
  •  Glute activation exercises (with or without resistance bands). 2×20 squats, 2×20 glute bridges, 20 monster walks (I like to do these before my workout so my glutes are forced to wake up and work)
  • Rope cable pull throughs: 4×15-12-12-12
  • Plate good morning alt. Squats, with a 25lb plate: 4×10
  • Sumo squats with dumbbell: 4×7 regular, 7 half from bottom, 7 half from top
  • Heavy Bar Squats: 4×6,6,5,5
  • Lying leg press: 5×10 with different stances (wide, close, normal, feet set at the top, feet set closer to the bottom)
  • Superset 4×8 leg curls with 4×8(each leg) glute press

I hope y’all enjoy this booty burning workout! I was crazy sore the next day! Have fun!

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Post workout pic. Dang near broke my back.