Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Sample Workouts – Shoulders

2/2/10 Workout – Shoulders/Back

Alternate between Workouts A and B (all exercises 2×12)

Workout A:
Shoulder Dumbbell Press on Exercise Ball (Alternating)
Standing Dumbbell Flies
One Arm Bent Over Dumbbell Rows
Standing Bent Over Dumbbell Rows
Standing Dumbbell Upright Rows
Lower Back Extension on Exercise Ball

Workout B:
Front Pull to Chest on Bow (W, R, N)
Front Reverse Pull on Bow (W, R, N)
Lying Front Shoulder Raise on Bowflex

Seated Lat Shoulder Raise on Bowflex
Long Pulley Rows on Bowflex
Standing Dumbbell Forward Arm Raise

1/21/10 Workout – Shoulders/Back

Alternate between Workouts A and B.

Workout A:
1. Shoulder Dumbbell Press on Exercise Ball – 2×12
2. Standing Bent Over Dumbbell Rows – 2×12
3. Standing Dumbbell Flies – 2×12
4. One Arm Bent Over Dumbbell Rows – 2×12
5. Dumbbell Shrugs – 2×20

Workout B:
1. Front Reverse Pull on Bow (W, R, N) – 2×12
2. Reverse Fly Cable Cross on Bowflex – 2×12
3. Front Pulldown on Bowflex (W, R, N) – 2×12
4. Lying Front Shoulder Raise on Bowflex – 2×12
5. Lying Lat Flies on Bowflex – 2×12

1/16/10 Workout – Arms/Shoulders

Workout A:
1. Bicep Concentration Curls (Kettlebell) – 12×2
2. Tricep Dips on Bench – 15×3
3. Standing Dumbbell Flies – 12×2
4. Bicep Incline Dumbbell Curls (Offset Pinky) – 12×2
5. (One Arm Alternating) Shoulder Dumbbell Press – 15×2
6. Bicep (Dumbbell) Reverse Curls – 12×2
7. Bicep Kettlebell Suitcase (Curls on Ball) – 12×2

Workout B:
1. Tricep Overhead Dumbbell Extension – 15×3
2. Bicep Hammer Curls – 12×2
3. Standing (Kettlebell) Forward Arm Raises – 12×2
4. Tricep (Kettlebell) Kickbacks – 12×2
5. Side Lying Lat Raise on Exercise Ball – 20×2
6. (Kettlebell) Loading – 12×2
7. Standing Dumbbell Upright Rows – 12×2