Samara Donald is: The Gym Coach

Make the most of your workout!

Shoulder Giant Set

I got a bit of inspiration for my shoulder workout from my Twitter fellow Jen at JensFitnessTips. Jen’s got a 100 pushup challenge this month so I figured, why not work mine into a Giant set? I love giant sets and really love working my shoulders – so this workout was sure to be a fun one, and it was! My delts were screaming but I was loving every minute of it. I really encourage you to do this one 1-2 times a week for the next few weeks, to get those summer shoulders I know you’re looking for.

Muscles Worked: Shoulders, Delts

Time to Compete: 10 minutes

You Will Need: 1 set heavy Dumbbells, 1 set medium weight dumbbells, Mat

A giant set is like a mini circut – do all three exercises in a row, rest 60 seconds then repeat the set two more times for 3 complete rounds through.

Exercise #1: Pushups (do 40 on the first set, 30 on sets 2 & 3)

Abs - Plank

Exercise #2: Seated overhead press – 10 reps (use a heavy weight where it is very challenging to complete the final 2-3 reps)

 Shoulder - Incline press (start) Shoulder - Incline press (end)

Exercise #3: Side lateral raises – Using the medium weights, do 10 sets at regular lifting pace (breathe out two counts on the lift up, breathe IN 2 counts when lowering arms), then 5 pulses at a quicker pace (not quite hitting the bottom or top of the move)

Preparation Standing Shoulder - Lateral Delt Raise


One comment on “Shoulder Giant Set

    April 6, 2010

    Love this workout! I’m going to try it! I love all your exercises! Look at you! It works! Gosh! What’s the one exercise you do to get your abs into shape?! You have rock hard abs my gosh girl!

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This entry was posted on April 6, 2010 by in arms and tagged , .
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