My Two Very Different Shoulder Workouts

Shoulder workouts are one of my all time favorites! I admire great shoulders and understand the hard work it takes in order to create them. I train my Shoulders once a week, some weeks using heavy weights and other weeks combining them with squats and walking lunges while using lighter weights as more of a high intensity cardio workout. Here’s an example of one of my heavy Shoulder workouts:

Warm-up Machine Shoulder Presses x 15-20

Seated Barbell Presses x 12, 12, 15, 15

Seated Arnold Presses x 12, 12, 15, 15

Lateral Raises, usually Seated x 12, 15, 20, 25

Rear Delts w/ DB or Machine x 15, 15, 12, 12

Front Raises x 10, 15, 20, 25

Here’s an example of one of my combination Shoulder/Leg workouts (which I’ll do twice per week):

Squat DB Shoulder Press x 15

DB Upright Rows w/ Plie Squat x 20

Bench Step-ups w/ Side Laterals x 15 each leg

DB Front Raises w/ Reverse Alternating Lunges x 30 total


I like changing up my Shoulder routine and exercises, it keeps training interesting and your body responding. When I’m traveling, the lighter combination workout is very useful since most small hotel gyms don’t have heavier dumbells. This is also a great home workout that you can complete in a short amount of time.

And to give me a boost and help shed body fat, I use my favorite Pre-Workout/Fat Loss supplement, Thermovex by EvoChem Nutrition. It’s a powerful pre-workout supplement that helps get me a great workout every time!

Thanks for being a part of my journey and letting me be a part of yours.

– Amy Jo

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