Happy Hump Day!  It is time to workout those sexy shoulders.  Here is today’s workout:

Machine lateral raise – 5 x 20

Superset: machine shoulder press – 20 reps
Superset: dumbbell lateral raise – 12 (or until failure) reps
(4 sets)

Triset: Seated Bent-Over Rear Delt – 12 reps
Triset: Seated dumbbell press – 15 reps
Triset: One-arm side lateral raise – 12 reps
(4 sets)

Superset: Reverse Machine Flyes – 15 method
Superset: Bent Over Low-Pulley Side Lateral – 15 method (pinky out/neutral grip)
(4 sets)

Arnold press – 5 x 8
Shoulder press – 4 x 8 (palms facing each other)

Shoulder Shrug: wide-grip w/pause at top – 5 x 8
Shoulder Shrug: shoulder grip w/pause at top 5 x 8
Shoulder shrug: 25lbs plates in each hand.  50 reps for speed. 5 sets.

HIIT

1. Burpees
2. Clock lunge (right) (forward, side, back)
3. clock lunge (left) (forward, side, back)
4. Foot fire (in place or move forward/back)
5. Leap frog squats (wide stance squat position – jump forward twice / back twice. Stay on balls of feet. Heels in the air)
6. Jumping jacks

 
2 circuits – 30 secs on, 10 sec rest

1. Burpees
2. Pushup – w/shoulder tap (left hand, right shoulder – alternate)
3. dips
4. hell raisers – (walking plank)
5. Pike pushup (or regular)
6. Jumping jacks

 
2 circuits – 30 secs on, 10 sec rest

1. Burpees
2. Hands to ankles
3. Situps – hands above – legs open as hands come closer
4. Oblique twists
5. Lower leg lifts
6. Hands to ankles

 
2 circuits – 30 secs on, 10 sec rest

I’ll post my time and calories burned once completed.