I’m learning not to make blanket statements.
Ever so slowly.
The whole “never dating again” thing. Refusing to waste money on a Christmas tree. Thinking seafood is gross. The mornings I moaned I’m never drinking again!” Thinking my shoulders are too big. I take it all back
These days I can’t grow my shoulders fast enough. It’s hard to believe that in high school I refused to wear tank tops because I thought I had “linebacker” shoulders.
Shoulders are now done twice a week in effort to get them to grow before I start competing again in March. Winter is the perfect time to add another day in the gym to my routine because the cold means I spend less time outdoors.
This workout keeps me nice and toasty inside, and helps me to add additional focus on a part of my body I want to improve. My favorite part is the rotation – doing these moves back-to-back incorporates cardio. I love a good sweat!
Do 4 sets of each exercise before moving on to the next. Each one should be 8-10 reps, increasing your weight each time.
Upright Rows
Standing Dumbbell Press
Shoulder Rotation
Perform these 4 moves back to back. After completing 4, take a minute rest before repeating. Do 4 rounds total.
One arm snatch
1. One arm snatch (10 each side)
2. One arm shoulder press (10 each side)
3. Two arm side laterals (10 each side)
4. Two arm dumbbell row (palms down, 10 total)
High Rope Pulls
Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9 all opinions are my own.
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Psst… for more marvelous ideas check out my recent post on ways to stay active despite the cold.
What body part are you most looking to improve?
Do you like incorporating rotations into your gym routine?
((ICANNOTHELPITBUTHAVETOSAYHOWHAPPPPYIAMFORYOUAGAINandAGAINandAGAIN.
YOUANDYERSHOULDERS :-))
<3
IALSOCAMEHERETOSAYHOWHAPPYIAMFORYOU. IWANTTOHEARMORELIKEAREYOUMOVINGCLOSERTOME.
I have always loved my shoulders, because they were sorta big. less big now that I am not teaching and playing tennis eleventy threeve times a day…
your shoulders look AWESOME.
You guys are the best! xoxo
I do most of these already but my shoulders aren’t as buff as yours. Dang!!!
Make sure you’re increasing the weight, even if you have to go down in reps or do drop sets!
So I totally never do snatches…I must try!
I am good with my arms/shoulders/core for the most part. Probably my weakest area are legs/butt – When at the gym,I am always “saving myself” so I can run hard the next day
That was me for so long! I finally put the focus on my butt the last year and a half… and it payed off!
This has nothing to do with your post, but congratulations!!!
Your arms and shoulders look amazing! Great exercises to add to any routine!
So happy for you 🙂 Great workout too, I need to do more snatches!!
Hahaha. Snatch. Wait, I wanna say it again. SNATCH. Haha 🙂
I am going to do this tomorrow at the gym! I want my shoulders to be even bigger!
Bwhahahaha! I can always count on you.
I need to re-focus on lifting period. I would like to improve legs and my back. I think it’s time for a complete over-haul with my workouts.
I generally do that after big event too. Congratulations again!!!
I definitely do NOT work on or care about my shoulders but I don’t compete like you do 🙂 Good workout I’m sure though hehe It’s winter so this means hibernation time and working out at home before work.. Nothing significant but it’s better than nothing lol. Have fun training for your competition season! 🙂 Happy Monday Laura! -Iva
Thank you! And good for you staying moving at home. It’s so easy to hibernate in bed in the winter. 🙂
What Carla said.
I think your shoulders look amazing! i would never have that dedication, so I’m always so impressed by those who do. You’re going to rock the competition this year!
I wouldn’t say no to your wonderful shoulder definition. Nice work! I want to improve my muscles everywhere. But mostly my quads/hamstrings. I finally got a new bicycle and want to be strong enough to do some long rides this spring.
That’s always a focus for me too – quads especially. Squats and hack squats are great for that!
It’s all about the shoulders for me too. Although I haven’t added my second day back quite yet. Just eating. A lot. 🙂
Mmmmm… food…. I just down some bison.
I would be wearing tank tops on sub zero days if my shoulders looked as good as yours!! You are amazing!
P.S. Congratulations! 🙂
Girl, you look great in these photos. You look amazing, and your shoulders are well defined. I need to get back focused myself.
you inspire me to get back into the gym! happy new year!
I would love to have stronger shoulders – they have always been my weakest area!! Maybe I just need a workout partner!!!
If you were closer I’d offer!!!
i love shoulders! it’s the gymnast in me.. must. get. them. BUFF. like.my.bro! p.s dating.. ha.. you surpassed that
I did, didn’t I? 😉
Strong shoulders are super sexy! And, should always be shown off in tank tops! Your high school self was crazy!
Crazy would be understatement… LOL!
Your shoulders are awesome! And blanket statements are totally fine. Rules (and statements) are meant to be broken. I am swearing off dating after a pretty nasty breakup….I totally understand why some divorces are super messy…good thing we weren’t married! But when you find the right person, you aren’t really dating. You’re hanging out with your new best friend. And the smell of fish is horrible. If I didn’t grow up eating ocean life, I’d probably refuse to eat it. Right now, I’m working on the lower abs. Thankfully, the holiday season didn’t cause much damage, even though I ate more sugar in 2 days than I have in a year. I got my butt where I’d like it to be. No visible cellulite on the back legs. The butt is pretty solid. But that spot below my belly button needs to BURN. It’s just a little tiny bit….I’m bullying it. Eventually, it’ll cave.
Thank you! And I LOVE this: “…when you find the right person, you aren’t really dating. You’re hanging out with your new best friend.” Sums it up perfectly!
Oh those lower abs… don’t even get me started. 😛
Love training shoulders but they definitely feel it by the end of the workout…can’t complain! I’m really working to strengthen my core muscles- as I do, I can only imagine how much better the rest of my workouts will be!
Your shoulders look amazing!!! Can I have them?
Thanks! Yours always look amazing too though!!!
dang girl your arms look awesome! excited for you to get back to competing 🙂
I love love love doing shoulders and am training them twice a week also but be careful – I seem to have developed “weightlifters shoulder” and need to incorporate some rehab conditioning for my rotator cup to keep it strong…
oh and ps yes adding to all the congrats :-*
Thanks Randi! How’s married life treating YOU?! I loved all your pics.
Shoulders are the new skinny, right?
I just wanted to say I love how you are sitting for your high rope pulls on an imaginary seat. 🙂
Haha – right on!
Umm…everywhere? Must tighten everything from my weight loss journey.
You said snatch.
Heh, heh. Heh, heh.
Snatch.
Heh, heh. Heh, heh.
Never gets old.
Dude. I heart you. And your #publicbanana ways. *snicker*
Awesome workout! Isn’t it crazy how much changes about what you think about yourself in high school?! I thought I had “thunder thighs” in high school and now I wish my thighs were that big and strong again, haha!!
OMG – did you really?! I want to come smack your high school self. 😉
Ahh I didn’t know you competed until you forwarded me this post. Thanks much for sharing. I LOVE upright rows! I haven’t really given snatches a try because I did not like the idea of really fast movement with weights in my arm– but after reading this, I am actually really excited to give it a try.
BTW, you look amazing <3
Thanks Katrina! I hope this helps you out. The trick to snatches is not slinging the weight, but bringing it up in a controlled movement. Make sure you don’t start too heavy and you should be fine!