This morning was the first time for doing Bulk: Shoulders and I was pretty amped to lift heavy! This is going to be my last review for awhile (I have one Tempo review left to do)!
Length: 35 minutes
Equipment needed: Bench or stability ball (I choose the ball to work my core and because I do not have a bench), curl bar (optional) & weights.
Disclaimer: my photos were taken after I finished the workout AND the INSANITY warm-up. Thus, I am sweaty and my hair is a tornado.
Warm Up:
This is 2:50 minutes of jogging, arm circles, light weight arm raises, shoulder presses, upright rows, reverse flyes, and a light jog again. It has a lot of weight lifting compared to the other warm-ups. I was already getting a work out with my 8lbs.
Lateral Raise/Arnold Press
Round 1: lateral raise: 15 reps
Round 1: Arnold press: 15 reps
Round 2: lateral raise: increase weight: 12 reps
Round 2: Arnold press: increase weight: 12 reps
Round 3: lateral raise: increase weight: 8 reps
Round 3: Arnold press: increase weight: 8 reps
Drop set: Arnold press: decrease weight: 8 reps
When Sagi gets ready to do the Arnold Press for the first time he says,
‘Arnold Press! My favorite guy. My hero. That’s right’
He also says things like:
'We want Beasty shoulders!’
We’re movin’ on. We’re goin’ places. We’re in a hurry to get HUGE!’
The Arnold Press is interesting - and it was killing me at the end.
Upright Row:
Round 1: 15 reps
Round 2: increase weight: 12 reps
Round 3: increase weight: 8 reps
Take a short break…my quads are gettin’ biggah!
'One on on with The Chosen One.’
'You guys at home - Chill. Out.’
Round 4: heaviest weight: 8 reps
Round 5: decrease weight: 12 reps
Round 6: decrease weight: 15 reps
At one point, Sagi is kneeling on the ground waiting for them to change plates and he actually peeks around his bench and says:
'Can’t hide me! I’m not hiding. I’m not goin’ anywhere.’ (to the camera):
It was hilarious.
Alternating Front Raise/Plate Twist-Twist:
Round 1: front raise: 15 reps
Round 1: plate twist: 10 reps
Round 2: front raise: increase weight: 12 reps
Round 2: plate twist: 10 reps
Round 3: front raise: increase weight: 8 reps
Round 3: plate twist: 10 reps
During the first one, Scotty gets in trouble while doing front raises because he is turning the weight.
Sagi:
'Nope! Straight up! You gotta listen…. I want straight up! I’m gonna drop you a score next time. That’s right. I’m gonna write it right there!!’
'Twist, twist. Down! Up!’
'Pick it up!! Why you breathin’ so heavy?’
I am pretty sure my favorites are:
'You’re not a quitter…. if you finish.’
Scotty, did you eat breakfast? Do you need a hug?’
I peeked through the hole of the plate (you can see in the last photo). I’m a careful driver, for sure.
Reverse Fly
Round 1: 15 reps
Round 2: increase weight: 12 reps
Round 3: increase weight: 8 reps
Check out this view:
'Everything touching on the bench. I want your whole body to hug the bench’.
Quick break…
Round 4: heaviest weight: 8 reps
Round 5: decrease weight: 12 reps
Round 6: decrease weight: 15 reps
My favorite:
'Scotty! Your form SUCK.’
Mine did too - so I switched to doing reverse flyes on the chair.
Superman Stretch/Plank Twist-Twist:
Round 1: superman stretch: 10 reps
Round 1: plank twist: 30 seconds: max reps
Round 2: superman stretch: 10 reps
Round 2: plank twist: 30 seconds: max rep
At first I was doing them from a plank position (like in INSANITY), then I realized the guys were doing them on their knees. OKAY!! I can do that. :)
'We are alternating. We gonna fly.’
Are you guys good? Did you get it? Is your blood in your brain? (Mine is). I don’t know about that!’
Sagi asks Pretty Boy how he feels:
'How does it feel? (Good) Feels good. What is he gonna say? It feel HORRIBLE? NO! It feels great.’ :)
I laughed. Lulz.
Cool Down:
This is a minute of stretching your arms, lats, and shoulders. It’s quick!
I like that he says:
SCOTTY! You’re alright buddy’. Awww.
:)
Final Thoughts:
I like that Sagi does most of this entire workout with everyone else. This guy - miss a lifting session? I don’t think so!! :)
When I see Sagi, I sometimes see this:
I burned 282 calories doing Bulk: Shoulders which was not too bad. I was sweating quite a bit so I know I was working my shoulders. I decided to do INSANITY Cardio Power & Resistance afterwards. Talk about sweating… and burning calories. I burned 505 more calories. Total: a lot.
Here’s my Flex Friday photo (after Body Beast, INSANITY, and sweating like a moron).
Slowly, but surely! I hope everyone has a great weekend! :)