Surely you are already aware of some routine for your arms or are already doing several exercises for your thighs and buttocks. But what about your shoulders? Let’s bring them on the stage of full shoulder workout! Having toned shoulders is not just something from Hollywood stars. You can also accomplish this with a bit of dedication and a smart routine. Add these movements to your daily exercises (2 or 3 times a week will suffice) and you will notice in a short time a really spectacular change, especially if it was a long time (or never) that you did not train this part of your body.
In this opportunity, we have two simple routine plans, each composed of 5 exercises that you can follow to tone your shoulders.
Full shoulder workout routine 1
You will need a pair of light dumbbells. Obviously, as you gain strength you will have to increase your weight. But always try to perform the exercises correctly, so if you have to lower the weights a bit, do not make yourself a problem.
Make the number of repetitions that we indicate for each exercise. Between each of these, rest 30 seconds.
Lateral shoulder flights
Stand with your arms on the side of your body with palms facing inward. Bend your elbows a little (to avoid any injury) and raise your arms until they are parallel to the floor. Then it returns to the starting position, controlling the descent. Perform between 10 and 12 repetitions slowly.
Frontal lifting for shoulders
Stand with your feet together and your arms in front of your body holding the dumbbells. Try to keep the abdominals contracted so that your back is always straight. (If you prefer, you can put a foot back to achieve better stability.
Lift the dumbbells up to your shoulders slowly and return to the starting position slowly. Avoid swinging your arms to achieve more momentum and always try to keep your entire torso upright. Perform between 10 and 12 repetitions slowly.
Lateral Planck
On the floor, with both arms holding the body of your body (as if you were doing a flexion of arms). Your legs fully stretched and together.
Turn your body to one side, carrying all the weight towards the arm that has been supported. Once you are in the Planck side position, lift one of your legs up, forming an angle of approximately 60 degrees with the other. Hold this position for 30 seconds and then repeat to the other side.
You can start by doing a single repetition of 30 seconds for each side, and as you progress you will increase both the time and the number of repetitions.
Dumbbell shoulder press
Stand with your legs spread across the width of your shoulders. Flex your elbows until your arm is at a 90-degree angle. In this position, lower your arms until they are parallel to the floor.
Concentrating on the strength with your shoulders, push the dumbbells up, until your arms are almost fully stretched. Try to keep your body straight and avoid any kind of imbalance. Repeat this movement. Perform between 12 and 15 repetitions.
Inverted Planck
Start sitting with your legs bent and your feet below your knees. Position your hands behind your waist separating them a little from your shoulders and with your fingers pointing at your feet.
Lift your torso and your hips off the ground and try to get your whole body (from the knees to your neck) to be straight. Relax your neck, do not let this make the effort. Hold this position for 30 seconds and then slowly return to the starting position.
Full shoulder workout routine 2
Body saw for the middle section. If you do this exercise on hard ground, wear socks. If you do it on a carpet, put your feet on discs to move. Start at the position of the table.
Retract (slightly) the shoulder blades so that the upper part of the back is not rounded. Drive your body away from your hands, maintaining the position of the board. Your feet should slide 6 to 8 inches from where they started.
Without relaxing, pull your body back to the starting position and repeat the indicated number of repetitions. Little by little, push your limits, always keeping a rigid column and a correct position of the table.
Elevated push-ups on the stairs
From back to stairs, place yourself in the position of flexion with your feet on the first step. Make a solid and rigid reflection without deepening the lower back and repeat the number of repetitions indicated. Little by little, climb the stairs with your feet every series, every day or every week.
Hands stop against the wall
If you have never made a handstand in your life – or if a lot of time has passed – gain some confidence by starting in the crawling position: with your back to the wall and your feet up, focusing all your weight on your hands.
Climb up as high as possible to get the feeling of a handstand and gain some stability. Once you graduate from that, start in a standing position in front of the wall, about three feet away from her.
With someone standing nearby to receive help, put your hands on the ground and in a movement trying to direct your legs to the wall, grabbing you with one foot, then straightening yourself.
Your partner should help you reach the final position and watch you throughout each repetition.
Bear walk down the stairs
Start at the top of the stairs. Place both hands on the first step and in an opposite arm and leg pattern, step on your right foot and reach the first step with your left hand.
Repeat on the opposite side, reaching the second step.
Move slowly and make sure you are working one step at a time with your hands and feet. At the bottom of the stairs, your hands will continue on flat ground while your feet finish the remaining steps.
Inverted bear walk down the stairs
Start at the bottom of the stairs, face down with your head towards the steps. Place both feet on the first step and, in an opposite pattern of arm and leg, walk towards the stairs with the right hand and bring the left foot to the second step. Repeat on the opposite side, reaching the third step.
Move slowly and make sure you are working up to one step at a time with your hands and feet. Once your feet reach the top of the stairs, continue on level ground while your hands finish out the remaining steps.
Weekly plan for full shoulder workout
Repeat for the indicated number of repetitions. Do this training three days a week, doing the series/repetitions (2 × 3) as shown. On alternate days, he performs deadlifts, pull-ups, carts, and squats
Week 1
Body saw for the middle section: 2 × 3
Elevated push-ups on stairs: 2 × 6
Bear walk on flat ground: 4 × 20- seconds
Week 2
Body saw for the middle section: 3 × 8
Elevated push-ups on the stairs: 3 × 8
Bear walk on flat ground: 4 × 20-seconds, then take 20 steps
Stop hands against the wall: Reach the position (with help), hold for 2 seconds, release (with help) 2 × 3
Week 3
Body saw for the middle section: 3 × 8
Elevated push-ups on the stairs: 3 × 8
Bear walk on flat ground: 3 × 30-seconds, then walk 30 steps
Hands stop against the wall: Reach position (with help), hold for 5 seconds, release (with help), 3 × 3
Week 4
Body saw for the middle section: 3 × 8
Elevated push-ups on the stairs: 3 × 8
Bear walk on flat ground: 3 × 60-seconds, then walk 30 steps
Stop hands against the wall: Reach the position (with help), hold for 10 seconds, release (with help), 3 × 5
Bear hike down the stairs: 4 × 1 trip
Week 5
Body saw for the middle section: 2 × 12
Elevated push-ups on stairs: 2 × 2
Hands stop against the wall: Reach the position, hold for 10 seconds, release, 3 × 5
Bear hike down the stairs: 4 × 3 trips
Inverted bear walk down the stairs: 1 × 1 trips
Week 6
Body saw for the middle section: 2 × 12
Elevated push-ups on stairs: 2 × 12
Hands stop against the wall: Reach the position, hold for 20 seconds, release, 3 × 5
Bear walk down the stairs down + Inverted bear walk down the stairs: 2 × 1 round trip
Bear hike down the stairs: 3 × 3 trips
Week 7
Body saw for the middle section: 2 × 12
Elevated push-ups on stairs: 2 × 12
Hands stop against the wall: Reach the position, hold for 30 seconds, release, 3 × 3
Bear hike down the stairs down + Inverted bear hike down the stairs: 4 × 1 round trip
Bear hike down the stairs: 3 × 3 trips
Week 8
Body saw for the middle section: 2 × 12
Elevated push-ups on stairs: 2 × 12
Stop hands against the wall: Reach the position, hold as much as you can, release, 3x
Bear walk down the stairs down + Inverted bear walk down the stairs: 4 × 2 travel rounds
A sexy, toned and defined shoulders are something that can make you see very well. Now, if you want to make your physique look much better, you can do these full shoulder workout and incorporate the trick of a thermogenic product into your diet.
