Workout Of The Week August 8, 2012

The WOW this week is a shoulder workout.  I love working shoulders because the pay off is huge.  Beautifull shoulders look great and slim the waist because they balance out your hips.

You will a couple of sets of dumbbell and a barbell.

Warm Up

Clean and Press - 5 sets of 10.  This weight needs to be heavy enough that you are struggling on reps 9 and 10. Take adequate rest between sets so that you can complete each one as best as possible.

Rear lateral raise - 4 sets of 8

Arnold Presses - 3 sets of 8

Wide plank row - alt for a total of 20, or 10 on each side for 3 sets

Finish with a 3-4 mile run on treadmill or outside.  After a jogging warm up surge forward (run faster) for 4 minutes and then jog for 1 minute.  Try to adjust the  intensity of your surge so that you  don't have to stop completely.  It may take a couple rounds to figure that out.  Repeat the  surge/jog combination for 4 or 5 rounds, if you are runnning outside the amount  of rounds will depend on how far you are running.

After you are done with your run cool down and then perform 3 sets of 20 sit ups.