KILLER SHOULDER WORKOUT
Shop Cira Nutrition here: https://glnk.io/0y5n/naomi
10% Discount Code: "NAOMI"
Enter the Cira Vegas Giveaway here: https://enter.ciranutrition.com/
Hey, there!
Today, we'll be doing an intermediate-advanced shoulder shoulder workout at the gym.
Please feel free to take a screenshot of the workout diagrams included right before the workout begins and right after the entire workout ends if you prefer to workout at your own pace.
Please see down below for the full written workout.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
Leggings: Oner Active Effortless (Medium, Short)
Shop here: https://oner.shop/naomikong
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness
My workout guides: https://naomikong.com/collections/all
*This video and description contains affiliate links from which I get a small commission. This does not change anything on your end, but allows me to keep on making videos for you guys! All opinions are my own.
----------------------------------------------------------------------------------------------------
SHOULDERS:
1) Smith Machine Shoulder Presses:
Warm-Up Sets: 2x12-15 reps
Working Sets: 3x10 reps w/ a 1-second Isometric Hold @3 RIR
Drop Set: 4xAMRAP (start with 3 plates on each side, removing one plate on each side until it’s just the bar, doing as many reps as you can for each set)
2) a. Cable Upright Rows: 12-15 reps
b. Cable Front Raises: 12-15 reps
c. Face Pulls: 12-15 reps
d. Rest for 1-2 minutes
Repeat for a total of 4x.
3) DB Lateral Raises:
3x12,12,12,12,12
- Start with a moderate weight for 12 reps
- Decrease the weight for 12 reps
- Decrease the weight again for another 12 reps
- Go back up to the weight you used for the 2nd set for 12 reps
- Go back up to the weight you used for the first set for 12 reps
Rest for 1 minute in between each set.
If you're not sure how much weight to use, I always recommend starting with the lightest weight possible, and when you can comfortably perform 12-15 reps with proper form, then increase the weight.
Full Upper Day Warm-Up: https://youtu.be/5OZM77-U2YY
----------------------------------------------------------------------------------------------------
#NaomiKong #NaomiKongFitness #ShoulderWorkout