Chest & Shoulders
Chest:
-incline dumbbell chest press
-superset with incline dumbbell flyes
-incline push ups
-superset with push ups on knees to failure
Shoulders:
-dumbbell shoulder press
-one arm side lateral raises
-cable front raise using straight bar
-rear delt cable rows with rope
-seated dumbbell shoulder press (holding at top)
-superset with seated dumbbell side lateral raises
-superset with seated bent over dumbbell rear delt raises
-10min cardio (10 push ups, 1 min cardio, 1min rest, 30sec mountain climbers, 1 min cardio, 1min rest, repeat)
*All movements 3 sets of 10-20 (lower for building, higher for tightening)
*Always give credit where credit is due – I found this shoulder workout as it was given by IFBB bikini pro Jaime Baird and of course, modified it a bit!
TIP OF THE DAY: Form is an element of fitness highly stressed, and for a good reason! Proper form puts more stress on the targeted muscle, yielding greater results. When it comes to shoulders… always lead with the elbows! For instance, when it comes to a side lateral raise, keep a slight bend in the arm and raise your arms allowing the elbow to lead the movements. Keep in mind – never sacrifice form for added weight!
I used to have a tough as nails exterior & didn’t care what anyone
thought or said about me. While I still possess a degree of that, it has
transformed from a place of I don’t care what they say so I will act
however I please to I don’t care what they say because I know I always
act out of a place of peace and kindness. I don’t think it’s necessary
to be concerned with what others are saying but I do believe you should
be aware of the energy you give off. Think – what is the vibe that
people get when they’re around me? Happy? Funny? Loving? Loud? Rude?
Hateful? These are all a reflection of you and luckily, you have the
control to change yourself if you don’t like how you act. Live in such a
way that if anyone would speak badly if you no one would believe it!
Hey! Can I email you about some fitness questions? What's your email? Thanks! 🙂
Why don't you ask them here? I'd love to learn!
Okay 🙂 well my question is i'm training for a half marathon… and i need to be running at least 4x a week, but also want to be doing some strength workouts, is it okay to incorporate both? I was thinking of doing some p90x workouts 3x a week, so like mon, wed, fri, mon – chest and back, wed- arms and shoulders, fri – legs
Completely okay. Your workouts should be altered based on your goals. If your goal is training for a half marathon, then clearly long distance running 4x a week would be a good plan. If you are looking to achieve a certain fit look or physique then I would definitely recommend adding in weight training or workouts other than cardio! That split looks great.
XO
well i do have to focus on my training for the half, but i also don't want to look only skinny, but fit and toned, which is why i'd like to bring in the strength 3x a week. my main problem is eating enough, i can get about 1300 on my normal eating but its a struggle to eat more. on strength days i might be able to get in an extra 300 or so… eating has always been a struggle, eating ENOUGH, i mean 🙂 i feel like i'm force feeding myself, when i eat when i'm not hungry, you know?
1300 is really pretty low, especially given you're training for distance, so I would recommend making it a priority to get more food in 🙂
Best of luck!
XO
ok i tweaked my intake on myfitnesspal… how about around 1800 cals, is that better, more where i should be?