The Devil is in the Deltoids
Being a strong woman goes far beyond physical attributes. However, among factors such as confidence, drive, and independence, a woman can also show her strength through building a beautifully strong physique. Delts are my all-time favorite muscle group to train, and, for competitors such as myself, they are a key factor in creating the v-taper on stage. Listed below is my favorite shoulder workout, along with some tips on doing each exercise correctly:
DB SHOULDER PRESS: 4 sets x 12-15 reps (mostly anterior)
CABLE UPRIGHT ROW: 4 sets x 12-15 reps (medial)
DB LATERAL RAISE: 4 sets x 12-15 reps (lateral)
Super-set with single arm DB lateral raise
Shoulder day is essential when it comes to building a well-balanced physique, and hitting each part of the deltoid will create that 3D, chiseled effect. During the workout, make sure that rest times are short (around 30 seconds) and that you are using weight that is difficult without being too heavy to perform the exercises with correct form. To make the workout even more difficult, add drop sets! LAUREN'S SHOULDER DAY SUPPLEMENTATION Pre-workout: EVP Plus Peach Mango Intra-Workout: AminoJect Cherry Limeade Post-Workout: Cell K.E.M. Raspberry Lemonade, followed by IsoJect Vanilla Bean
DB SHOULDER PRESS: 4 sets x 12-15 reps (mostly anterior)
- Lift DBs to ears, palms facing forward
- Push DBs straight up, not fully locking out
- Seated position with DBs behind calves
- Lift outward with pinkies facing out, squeeze at top
CABLE UPRIGHT ROW: 4 sets x 12-15 reps (medial)
- Keep hands near shoulder width apart
- Use elbows to drive bar upward
DB LATERAL RAISE: 4 sets x 12-15 reps (lateral)
Super-set with single arm DB lateral raise
- Keep elbows slightly bent
- Hands turn outward at top (pouring motion)
- Same as above, but holding onto something with non-working arm to stabilize and prevent swinging
- Keep core tight to prevent swinging
- Alternate lifting DBs with palms facing inward
Shoulder day is essential when it comes to building a well-balanced physique, and hitting each part of the deltoid will create that 3D, chiseled effect. During the workout, make sure that rest times are short (around 30 seconds) and that you are using weight that is difficult without being too heavy to perform the exercises with correct form. To make the workout even more difficult, add drop sets! LAUREN'S SHOULDER DAY SUPPLEMENTATION Pre-workout: EVP Plus Peach Mango Intra-Workout: AminoJect Cherry Limeade Post-Workout: Cell K.E.M. Raspberry Lemonade, followed by IsoJect Vanilla Bean
