Shoulder and Sides muscles

Hello Quick Fit people. Hope you enjoyed yesterday's Legs and abdominal muscles workout by ZIN Aditi Ratti. Kindly post your comments in comment section below.

Today, we will be working on a small muscle that is shoulders along with sides muscles. Warm up before performing any workout is very important, this workout consists of 2 circuits, 3 rounds each. In this workout you don't have to perform shoulders first and then sides or sides first and then shoulders, this is a mixed workout of shoulders and sides. Perform the workout, tell us your experience by posting comments below.

Understanding and keeping good posture while performing the workout helps in hitting the muscle accurately without encountering any injury. Watch tutorials before performing the exercises in this workout by Bodybuilding.com. This workout takes approximately an hour to complete.

This workout can be performed by both Males and Females.


WARM UP

  • Skipping - 300 counts
SHOULDER AND SIDES

  • CIRCUIT 1 (3 ROUNDS):

  1.  Round 1 (Add weight according to your capability):
    Front raise - 30 repetitions
    Rod side bends - 60 repetitions
    Plank -1 minute
    Lateral raise - 30 repetitions
    Side bends - 60 repetitions
    Knee ups - 100 repetitions
  2. Round 2 (Increase weight according to your capability):

    Front raise - 25 repetitions
    Rod side bends - 60 repetitions
    Plank -1 minute
    Lateral raise - 25 repetitions
    Side bends - 60 repetitions
    Knee ups - 100 repetitions
  3. Round 3 (Increase weight according to your capability):

    Front raise - 15 repetitions
    Rod side bends - 60 repetitions
    Plank -1 minute
    Lateral raise - 15 repetitions
    Side bends - 60 repetitions
    Knee ups - 100 repetitions


  • CIRCUIT 2 (3 ROUNDS):
  1. Round 1 (Add weight according to your capability):

    Shoulder press - 20 repetitions
    Russian twist - 60 repetitions
    Side plank - 30 sec each side
    Shrugs - 30 repetitions
    Backward side bends - 60 repetitions
    Mountain climbers - 100 
    repetitions
  2. Round 2 (Increase weight according to your capability):

    Shoulder press - 15 repetitions
    Russian twist - 60 repetitions
    Side plank - 30 sec each side
    Shrugs - 20 repetitions
    Backward side bends - 60 repetitions
    Mountain climbers - 100 repetitions
  3. Round 3 (Increase weight according to your capability):

    Shoulder press - 10 repetitions
    Russian twist - 60 repetitions
    Side plank - 30 sec each side 
    Shrugs - 10 repetitions
    Backward side bends - 60 repetitions
    Mountain climbers - 100 repetitions


TUTORIALS



  1. FRONT RAISE

  2. ROD SIDE BENDS
  3. PLANK
  4. LATERAL RAISE
  5. SIDE BENDS
  6. KNEE UPS
  7. SHOULDER PRESS
  8. RUSSIAN TWIST
  9. SIDE PLANK
  10. SHRUGS
  11. MOUNTAIN CLIMBERS




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