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Body Beast: Build Shoulders

May 16, 2013

So, basically, this morning I felt like this:

 

Once I unraveled and rolled out of bed (an hour after my alarm went off), it was time to complete day 5 of Body Beast: Build: Shoulders.  TIME TO BUILD SOME GLAMOUR MUSCLES!!

  • Length: 38 minutes

  • Equipment needed: Bench (or stability ball), weights, curl bar with plates

 

I went into this workout aiming to lift heavy.

 

Sagi starts this workout by saying:

‘Think about round shoulders, like two big balloons with small waist.  That’s what Build Shoulders is all about.  So, let’s get to it!’

 

Two balloons.  Small waist.  Got it.  I think he and I have opposite ideas of balloons…

 

Warm-Up:

 

Sagi’s warm-ups are getting familiar.  :)  This is 3:30 minutes (hey, that’s the longest yet) of jogging, arm circles, and eventually lifting light weights - I used 8 pounds, (including the press, rows, flyes) to warm up your shoulders.  Like usual, you end this in a jog.

 

 

 

Seated Shoulder Press:

  • Round 1: 15 reps

  • Round 2: increase weight: 12 reps

  • Round 3: increase weight: 8 reps

  • Drop set: decrease weight: 8 reps

 

These are great to lift heavy on the last round.

Side Lateral Raise/Upright Rows

  • Round 1: side lateral raise: 15 reps

  • Round 1: upright rows: 15 reps

  • Round 2: side lateral raise: increase weight: 12 reps

  • Round 2: upright rows: increase weight: 12 reps

  • Round 3: side lateral raise: increase weight: 8 reps

  • Round 3: upright rows: increase weight: 8 reps

  • Drop set: upright rows: decrease weight: 8 reps

At the beginning he says:

'Are you ready to Beast-up?  Are you ready to get big?!’

I started to realize… I am answering this guy.  Oh hey!  Definition in my legs!

 

 

I thought you’d like to see it from the back (yes, I’m sweaty - I do not usually wear a shirt):

 

If you do not have a bar, you could use weights.

Underhand Press/1, 1, 2 Front Raise/Rear Delt Raise:

  • Round 1: underhand press: 15 reps

  • Round 1: front raise: 15 reps

  • Round 1: rear delt raise: 15 reps

  • Round 2: underhand press: increase weight: 12 reps

  • Round 2: front raise: increase weight: 12 reps

  • Round 2: rear delt raise: increase weight: 12 reps

  • Round 3: underhand press: increase weight: 8 reps

  • Round 3: front raise: increase weight: 8 reps

  • Round 3: rear delt raise: increase weight: 8 reps

 

This one gets extremely tiring because one rep includes three moves:

 

I had to lift light for all rounds of these (8 pounds):

 

Dumbbell Shrug/Scap Trap:

  • Round 1: shrug: 15 reps

  • Round 1: scap trap: 15 reps

  • Round 2: shrug: increase weight: 12 reps

  • Round 2: scap trap: increase weight: 12 reps

  • Round 3: shrug: increase weight: 8 reps

  • Drop set: shrug: decrease weight: 8 reps

  • Round 3: scap trap: increase weight: 8 reps

I lift heavy on the last round - 52.5 pounds.

 

The scap trap is a weird move and it seems to be built for the bench.  However, I managed it on the ball (like the other guy in the video).

 

 

 

It still seemed to work the traps.  :)

Sagi Six Way/Tuck and Roll

  • Round 1: Sagi Six Way: Light weights: 12 reps.  Starting with straight arms you raise them to the side, then to the middle, lift them up, back down, to the sides, and down. That’s a mouth full - try it - it’s exhausting.  :)

  • Round 1: Tuck and Roll: 15 reps.  You start laying on your back and roll your knees basically to your face and roll back out. 

  • Round 2: Sagi Six Way: decrease weight: 8 reps.

  • Round 2: Tuck and Roll: 15 reps.

 

 

 

Cool Down:

This is so quick you barely know it happened!  :)  It is 45 seconds of stretching out your shoulders.

 

Look at this guy.  At this moment, he says:

'I am surrender for you Beast, I know you want big shoulders, I can barely hold them up’. What?

 

Final Thoughts:

  • I call this a successful shoulder day:

 

  • I burnt about 250 calories during this 38 minute shoulder workout.  That’s not bad.

 

 

  • I could feel my shoulders on fire - therefore, I knew it worked.  I am excited to lift heavier the next time!

  • I think I need to put more air in my ball.

  • My butt and legs are less sore today but now my biceps and shoulders are burning.  :)

  • Tomorrow is 'REST’ day which makes me both happy and sad.  My muscles need to rebuild (especially before my 5K Saturday morning) but I always hate not doing any 'workout’ in a day.  I may be spending a good amount of the day on a foam roller.  :)

 

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