New Year Shoulder workout, First workout of the new year 2021
January 1, 2021Motivation Is What Gets You Started, Habit Is What Keeps You Going
-Jim Ryun
Routine
What a way to bring in the new year with a shoulder workout. I’m still sticking to supersets with low rest in between sets. I’m only resting about 30 seconds to 1 minute in between sets.
Each set is paired with another exercise called a superset.
warm-up:
grab a light weight dumbell in each hand (about 5 lbs) and do 40 reps of multiple shoulder exercises without rest.
Example: 40 presses, straight to 40 arm circles, 40 backward arm circles, 40 chain breakers, 40 lateral raises. You should get a good burn and your shoulders will be ready to workout.
- 3×10 power cleans superset with 3×10 lateral raises.
- perform 10 power cleans then 10 lateral raises without resting
- rest one minute
- repeat two to three more times
- 3×10 dumbell shoulder press superset with 3×10 front raises
- perform ten dumbell shoulder press then 10 front raises with no rest in between
- rest one minute
- repeat two to three times
- 3×10 dumbell shoulder press superset with 3×10 reverse front raise
- perform ten presses then 10 reverse front raises with no rest
- rest one minute after set
- repeat two to three times.
- Finish up:
- 5 rounds on the heavy bag
- each round is two minutes.
- practice hooks one round, jabs another, uppercuts another
- mix it up.
Supplementation:
- Preworkout- Total War-https://amzn.to/3pDYBPV
- Creatine: pure creatine-https://amzn.to/3pzjBHs
- Intraworkout: Inkaged- https://amzn.to/3rV8FGi
- Test Boost: Alpha Test –https://amzn.to/2X4lxvk
- Protein: Optimum Nutrition-https://amzn.to/3rSIP5R
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