Monday, June 23, 2014

How to use dumbbells to sculpt some strong, sexy shoulders

It's exactly 4 weeks out from the IDFA International (Fitness) Championships. It's my day off from the gym but thought I do a quick shoulder workout to share with you.   

1.) Front raise
2.) Lateral raise
3.) Upright row with external rotation
4.) Shoulder press
5.) Rear delt swing

Start by warming up. Use a set of light weights and perform 10 reps of each shoulder exercise (1-5). Rest 30 seconds and repeat but use slightly heavier weights and start with exercise number 5 and work your way back up to exercise number 1 (5-1). 

Then challenge yourself with heavier weights and perform 5 reps of each exercise back to back. Repeat a total of 4-5 sets. 

With each set, change the order in which you perform the exercises. For example: Set 1 - start with exercise  number 1 and work through to exercise number 5. Set 2 - start with exercise number 5 and work backwards to exercise number 1. Repeat this method with each set, and keep your rest time between sets to a minimal (30-45 seconds).


  1. Alright, this has finally convinced me to invest in a nice set of dumbbells. I'm off to read some of the best adjustable dumbbells reviews so I'm certain to buy the best dumbbells money can buy :)

  2. Real reviews from Trainers of the
    best adjustable dumbbells 2018
    Thanks for sharing. split into type and price category: Bowflex, power block, ironmaster, best home dumbbells, etc.
    Thanks for sharing.

  3. Hi, thanks for the helpful info. I’m just starting my workouts and for me it’s an interesting post, I learned a lot for myself, but I have a question. how whey protein can help you ???