Add UpperBody Size With This Shoulder Circuit


Muscles worked: traps, erector spinae, posterior delts Reps: 6-10Rest: 20-30 secs, then go into 1b

  1. Relax, then go again.

Muscles worked: traps, posterior delts, erector spinae, rhomboids Reps: 6-10 Rest: 20-30 secs, then go into 1c

  1. Squeeze your shoulder blades together, keep the tension and go again into the next rep.

Muscles worked: traps, posterior delts, erector spinae, rhomboids Reps: 6-10 Rest: 20-30 secs Sets: 2-3

  1. Hold that position and go again into the next rep.

Muscles worked: erectors, traps, lats, posterior delts, rhomboids Reps: 10 Rest: 60 secs Sets: 3-5

  1. Try to keep your hands from hitting the floor for the entire set.

Muscles worked: delts, traps, triceps Reps: 10 Rest: None – go straight into 3B

  1. Pause briefly at the top, before slowly returning to the start.

Muscles worked: traps, delts, biceps, core Reps: 15-20 Rest: 60-90 secs Sets: 3-5

  1. Pause, then lower the dumbbells back to the starting position.

Muscles worked: Traps Reps: 10 Rest: None – go straight into 4B

  1. Pause at the top, then slowly lower back to the start position.

Muscles worked: posterior delts, rhomboids, traps Reps: 15-20 Rest: 60-90 secs Sets: 3-5

  1. Pause, then slowly return to the starting position.

Muscles worked: delts Reps: 20 Rest: None – straight into 5B

  1. Slowly return to the start position with your arms out to the sides and shoulders down, then go again.

Muscles worked: medial delts, traps Reps: 1 Rest: 60-90 secs Sets: 3-5

  1. Keeping your shoulders down, lift the dumbbells to a horizontal position with your palms facing forward. Hold for as long as you can.

Model: James Stark (W Model Management)

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