Todays workout was Shoulders and Calves. It was a great workout, filled with lots of supersets and strength. Shoulders is one of my favourite muscle groups to work because I love to feel that shoulder burn, plus who doesn't love a good shoulder pump?
Recently, I have been working shoulders 2-3 times a week depending on muscle soreness etc. I usually work them once with chest and at least once more on their own. I usually work calves on shoulder day too, although sometimes I work them on leg day (usually 2 times a week).
My shoulder workout always consists of exercises to work the 3 major shoulder muscles:
It is important to work all 3 in a shoulder workout! Often the rear delts get forgotten about, but they are essential for proper shoulder formation and overall balance.
Below I will list a few of my favourite exercises for each muscle area:
At the moment 2 of my favourite shoulder exercises are the bent arm lateral raise and also the cable rotator cuff pull! Superset these 2 and you WILL feel the burn.
Today I finished off my workout with Dumbbell Arnold Presses, I love finishing my workout with these until failure. I usually go to failure 3 times on each arm and then do some press pulses.
After my shoulder workout, I moved onto calves! I don't spend a lot of time on them if I'm honest, mainly because I find it incredibly boring and I find they develop on their own through being active. However, I did read an interesting article on calf muscles which I totally agree with and have been doing for a long time. The article stated that it is important to work both areas of the calf. Many people only work the Gastrocnemius (upper calf) through standing calf raises or leg press machine raises. However, it is also important to work the Soleus (lower calf) for full calf development. This muscle is worked mainly through seated calf work, for example seated calf raises.
I also take a slightly different approach to the calf muscles, generally I lift heavy weight for low reps but with the calf muscles I find they respond better to lower weight and high reps. I aim for 35-45 reps, especially in the standing calf raises.
Hope this gives you some ideas on how to work these muscles effectively. If you would like a customised workout plan or meal plan email me at [email protected] and I can construct a plan to help you reach your goals!
xx
Recently, I have been working shoulders 2-3 times a week depending on muscle soreness etc. I usually work them once with chest and at least once more on their own. I usually work calves on shoulder day too, although sometimes I work them on leg day (usually 2 times a week).
My shoulder workout always consists of exercises to work the 3 major shoulder muscles:
- Front head/Anterior head
- Outer head/Lateral head
- Rear delt/Posterior head
It is important to work all 3 in a shoulder workout! Often the rear delts get forgotten about, but they are essential for proper shoulder formation and overall balance.
Below I will list a few of my favourite exercises for each muscle area:
- Front head - Frontal raises, Plate raises and Shoulder press
- Outer head - Lateral raises, Cable Lat raise and Bent arm lat raise
- Rear delt - Face pull and Lying rear delt raise
At the moment 2 of my favourite shoulder exercises are the bent arm lateral raise and also the cable rotator cuff pull! Superset these 2 and you WILL feel the burn.
Today I finished off my workout with Dumbbell Arnold Presses, I love finishing my workout with these until failure. I usually go to failure 3 times on each arm and then do some press pulses.
After my shoulder workout, I moved onto calves! I don't spend a lot of time on them if I'm honest, mainly because I find it incredibly boring and I find they develop on their own through being active. However, I did read an interesting article on calf muscles which I totally agree with and have been doing for a long time. The article stated that it is important to work both areas of the calf. Many people only work the Gastrocnemius (upper calf) through standing calf raises or leg press machine raises. However, it is also important to work the Soleus (lower calf) for full calf development. This muscle is worked mainly through seated calf work, for example seated calf raises.
I also take a slightly different approach to the calf muscles, generally I lift heavy weight for low reps but with the calf muscles I find they respond better to lower weight and high reps. I aim for 35-45 reps, especially in the standing calf raises.
Hope this gives you some ideas on how to work these muscles effectively. If you would like a customised workout plan or meal plan email me at [email protected] and I can construct a plan to help you reach your goals!
xx