I can’t raise my arms today. I actually can’t really use them at all after my shoulder workout from Tuesday! I had the BEST workout, so I had to share it. I think it was extra good partly because I started taking again AND I was jamming music on my new (I never wear headphones at the gym because I hate dealing with the dang chords) – but I had such a great workout, I think I’m hooked on training with these bad boys!! They are super affordable! You can get them online for $35-$42 and they sound great! AND, they aren’t HUGE on the ears like the big earmuff kind. lol Steve and I both have a pair and LOVE them!!

Here was my workout!!

Barbell Shoulder Presses Set

• 12-15 Military Press (warm up with just the 45lb bar)
• 12 Military Press 55lb (bar 2 5lb plates)
• 12 Push Presses 65lb (bar 2 10lb plates)
• 10 Push Presses 75lb (bar 2 10lb and 2 5lb plates)
• 10 Split Jerks 85lb (bar 4 10lb plates)
• 8 Split Jerks 95lb (bar 4 10lb and 2 5lb plates)
• 10 Push Presses 65lb (bar 2 10lb plates)
• 10 Strict Military Press (just bar, no weight)

Here is a video on the different types of pushes – press, push press, push jerk and split jerk. It’s a little hokey, but it gets the job done! If you’ve never tried all of these, give them a try! I bet you can do more weight than you think!!

Upright Row Set

• 12 upright rows (with just the bar)
• 12 upright rows 55lbs (2 5lb plates)
• 10 lateral raises with 2 5lb plates
• 12 upright rows 55lbs (2 5lb plates)
• 10 lateral raises with 2 5lb plates
• 12 upright rows 50lbs (2 2.5lb plates)
• 10 lateral raises with 2 5lb plates
• 12 upright rows with no weight
• 10 lateral raises with 2 5lb plates

3 Sets of Cable Front Raises with rope (20-25lbs)

Shoulder Raise Super Set

• Lateral Raises (5lb dumbbells)
• Rear Delt Raise (5lb dumbbells)

3 Sets of Face Pulls with Rope for rear delts (45-50lbs)