Boulder Shoulders

One of my goals is to have killer shoulders!  I love working my shoulders; I love the burning feeling I get and how fast they pump up!  I'm going to post two of my favorite shoulder workouts to do!  One is from the one and only Dana Linn Bailey (DLB baby) and the second one is from Bodybuilding.com.  

DLB 

Warm-up:

bent over reverse cable flyes 3x15-20

rope cable face pulls 3x15-20

Working sets:

single arm cable lateral raise 4x10-12

lying cable upright rows 4x10-12

*yup lay down on the ground and keep your shoulder blades on the ground the whole time*

cable upright rows 4x10-12

reverse one arm shoulder press 4x10-12

*sit on the seat backwards so your face is almost touching the pad*

DB lateral raise 4x15, 10, 15

EZ bar underhand drip front raise 4x10-12

*this is the bar that has little peaks or mountains, not the straight across bar*

front plate raise 4x15

*use a relatively heavy plate like 10lbs and on the next set bump up the weight to 20lbs or 25lbs*

front plate raise 4x12

You most likely won't be able to lift your arms at the end of this workout...love it!

Sexy Shoulders

Warm-up: 

use a 5lb plate and do shoulder rotations and lateral raises. don't do a millions sets, just enough to get the blood pumping and feel loose

Working sets:

military DB press 4x6-12

90 degree lateral raises 2x10 AND THEN last 3 sets are drop sets :)

arnold DB press 4x10-15

front raises 4x10-15

DB upright rows 4x10-12

*if you do 12 make sure you do 24 total! 12 on each arm*

lying cable upright row 4x8-12

alternating raises (front, side, bent over) 4x10-12

*burn out set*