Well, like I said... today we swim. But not just swimming, we are going to do some shoulders first. Because what is insult if you don't add injury to it?
Real quick before we get into the workout. I want to mention that none of my workouts listed have a warm-up or a cool-down built in. Those two things you should be doing on your own. The warm-up will help prevent injury by loosening your joints and bone muscle (prevents tearing), while increasing blood flow to your lungs and muscles. The cool-down is important to steady your heart rate and blood pressure and to, most importantly, prevent clotting. So please make sure you are doing both of these. Good warm-ups and cool-downs include stretching, brisk walking, light biking, and high rep, very low weight exercises to acclimate the muscles. So here is the workout:
1. Dumbbell Shoulder Press: 4 sets (12, 8, 8, 6)
2. Arnold Press: 3 sets (10, 10, 10)
3A. Side Lateral Raises: 3 sets (10, 10, 10)
3B. Shoulder Shrugs: 3 sets (8, 8, 8)
4A. Front Lateral Cable Raises: 3 sets (8, 8, 8)
4B. Barbell Shoulder Raises: 3 sets (12, 12, 12)
5. Side to Front Frankenstein: keep alternating front to side until your arms drop
6. Swim Time: Do as many laps as you can. It helps to alternate free style to breast stroke each direction. Gives your muscles a chance to rest and helps to regulate breathing. However, do what is best for you. If you do not have access to a pool, run for a mile and then repeat exercises 2, 3 and 4 listed above (or all if you can manage)
Now cool-down!
Real quick before we get into the workout. I want to mention that none of my workouts listed have a warm-up or a cool-down built in. Those two things you should be doing on your own. The warm-up will help prevent injury by loosening your joints and bone muscle (prevents tearing), while increasing blood flow to your lungs and muscles. The cool-down is important to steady your heart rate and blood pressure and to, most importantly, prevent clotting. So please make sure you are doing both of these. Good warm-ups and cool-downs include stretching, brisk walking, light biking, and high rep, very low weight exercises to acclimate the muscles. So here is the workout:
1. Dumbbell Shoulder Press: 4 sets (12, 8, 8, 6)
2. Arnold Press: 3 sets (10, 10, 10)
3A. Side Lateral Raises: 3 sets (10, 10, 10)
3B. Shoulder Shrugs: 3 sets (8, 8, 8)
4A. Front Lateral Cable Raises: 3 sets (8, 8, 8)
4B. Barbell Shoulder Raises: 3 sets (12, 12, 12)
5. Side to Front Frankenstein: keep alternating front to side until your arms drop
6. Swim Time: Do as many laps as you can. It helps to alternate free style to breast stroke each direction. Gives your muscles a chance to rest and helps to regulate breathing. However, do what is best for you. If you do not have access to a pool, run for a mile and then repeat exercises 2, 3 and 4 listed above (or all if you can manage)
Now cool-down!
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