I see this all the time in my clubs; over enthused lifters that want to build size fast, gain muscle and achieve a body building status and appearance too quickly. What happens is they stack on the weights, push through the exercises and sure enough, injuries follow soon after.  Common injuries are; consistent shoulder pain, and tears, inflammation, sprains and strains to the shoulder and rotator cuff.

I’m all for giving 100% intensity to workouts, but we have to be smart; always go lighter first to develop your muscles before you lift the extra lbs. Slowly build your smaller muscles in the shoulder through resistant band exercises first before you lift heavy. Protect your shoulder and rotator cuff, without a healthy shoulder, you wont be able to lift at all!

Warm Up: Jog 800 meters (or 2 lap around the track) , 10 shoulder rolls front and back (add light weights if needed) 5 minutes of jump rope and repeat; 10 shoulder rolls front and back (add light weights if needed) and 5 minutes of jump rope.

Basic Shoulder Workout Routine:

- Begin with resistance band shoulder exercises. These shoulder therapy exercises are key to building the smaller muscles of the shoulder, keep the shoulder intact, and stabilizing and preventing shoulder injuries. This is your shoulder rehab!

Go through each of these exercises and use the right resistance bands for your level. Resistance bands and tubing are inexpensive but if you don’t have access to resistance bands, use light weights (Beginners 2 lbs to Advanced 10lbs):

Deduction (side and front Extension)
Rotation (rolling in and out)
Flextion (side and front)

- If you have a healthy shoulder, continue and do the lifting shoulder exercises:

Shoulder Press
Push Press or
Push Jerk

- Men (Beginners) 45 lbs to (Advanced lifters) 135 lbs
- Women (Beginners) 25 lbs to (Advanced lifters) 85 lbs

- Pick one shoulder lifting exercise. On the minute with a continuous clock running, add an extra rep every minute. Example: 1st min 3 reps, 2nd min 4 reps, 3 min 5 reps… keep going until you can not do the amount of reps within the minute… For example 10 mins and you cant finish 10 reps your number is 9. Post your score!

*To avoid shoulder injury and harmful shoulder pain, go lighter on your weight bar and be sure you have worked up properly to the weight you are lifting. As you continue to add shoulder rehab exercises into your workout routine and are sure your shoulder is strong and healthy, then add weight to your shoulder lifting exercises*

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Warm up:

- 3 sets of; 2 minute Jump Rope and 10 Medicine Ball Push Ups

Workout Routine:

- 4 seated dumbbell Shoulder Press
- 4 Front Squats
- 4 Thrusters

- This workout routine consists of 4 sets with 4 reps each exercise. Get yourself warm so the first few sets (don’t count) go with light weight to get up to the max weight that you will be able to do for 4 reps . Once you have found correct weight that you can do 4 reps with, start your sets!

Thought for Today: Volunteer;  In your own way try to give back to others that might need a little help.

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Warm up: 5 minutes of moderate cardio on either; treadmill, elliptical or bike.

Workout Routine:

- Do one exercise after another, resting 30 seconds between exercises. Do 15 reps of each exercise and try to go through the circuit 4 times.

- Dumbbell squat/shoulder presses 15 reps
- Medicine Ball Diagonal Chops. Do 15 reps on one side and then 15 reps on the other.
- Alternating dumbbell lunges. Make sure you do 15 reps on each leg (i.e. lunge right, lunge left is one rep)
- Squat Jumps 15 jumps
- Stability Ball Hamstring Curls 15 reps
- Mountain climbers – 30 seconds as fast as you can

Shari is a real life Transformation Success Story who knows how to coach you, motivate you, encourage you, and provide the guidance and resources you need to achieve your best body! You can find Shari on her blog, Twitter or Facebook pages.

Word for today -- Happiness

“Happiness belongs to the self-sufficient.” -- Aristotle

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Heather Frey

Today’s shoulder workout is from Florida’s own,  HEATHER FREY Owner, Founder and President of  SmashFit.

“The shoulder makes the arm I always say. So to get that 3-D effect you have to work all three heads. Hit them from the front side and back. This is a basic shoulder workout to get them popping.” – Heather

Warm up: jog 800 meters ( 2 laps around track) 2 sets of; 20 push ups and 1 minute planks

Workout:

- Universal Shoulder press – 10 reps gripped hands facing out. 10 reps gripped hands facing in

- Side laterals – 15 reps – 3 sets

- Front Lateral Raisies – 15 reps – 3 sets

- Rear Delt Raises – 15 reps – 3 sets

* If you’re new to working out, do only 10 reps and 2 sets.

Rear Delt Raise

Universal Shoulder Press

Side Lateral Raise

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Warm up: Run 800 meters (2 laps) or row 1000 meters; 10 push ups, 10 box jumps, 10 air squats, 10 sit ups, and 10 pull ups!

Workout: This one is for 19 years:
- 19 air squats
- 19 kettle bell swings (Men use 2 pood)
- 19 bench press (use your own body weight, beginners use 1/2)
- 19 power cleans (adv use your own body weight, beginners use 1/2 or if unskilled in cleans repeat 19 air squats)
- 19 shoulder presses
- 19 crunches
- 19 calories burned on the rower
- 19 dead lifts (use your own body weight, beginners use 1/2)
- 19 lunges (bar optional)
- 19 pull ups (use band when needed)
- 19 crunches

“There is no feeling more comforting and consoling than knowing you are right next to the one you love.”

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