It’s Friday and chances are, it’s cold. A great way to warm up and get that blood pumping is a workout – be it in the gym or in your own home. As we get closer to Thanksgiving and the holidays we think less about our goals of weight loss, staying in shape, or eating healthy, and more about eating everything in front of us! This is all well and fine, just make sure you get in a great workout along the way. Below I have a shoulder biceps workout for intermediate weight liftingers with some new moves that I hope get you excited to try (out with the boring same ol’ same ol’!) as well as some great fat burning HIIT workouts for our cardio addicts! This shoulder biceps workouts should allow you to flex those guns at the Thanksgiving table next week!
Shoulder Biceps Workout
Why train shoulders? Proper shoulder training will help in developing your chest, back, and arms. Additionally, shoulders help in making your waist appear that much smaller without dropping inches in the process.
Clean and Press: Get in a deadlift position with your arms at shoulder width and your knees between your arms. Your back should be flat and your butt low to the ground. Begin to pull the bar up first by extending your knees and lifting with your legs. As you reach full standing, continue to lift the bar past your waist and push off the floor with a small jump. This jump should help propel and give a bit more movement to the bar as you bring the bar up in an upward row/shrug moment – keep the bar close to your during the process. You then want to pull yourself under the bar getting yourself into a squat formation. As you get under the bar, rotate your elbows outward bringing the bar so it comes across the front of your shoulders. Stand up keeping your core engaged – you are now in the clean position. Lift the bar above your head in a press formation.
Wide Grip Lat Pull Down Behind The Head: Use a wide bar pull down attachment on a cable pull down machine. Grip the bar with your palms facing forward just wider than shoulder distance. Bring your torso and head forward and pull down on the bar until the bar touches your the back of your neck. Concentrate on squeezing your back shoulder blades together before allowing the bar to go back up . Note! Do not slam the bar into your neck when doing this exercise. Also this can be tough on your rotator cuffs so if you feel any pain stop. You can do pull ups as an alternate exercise. For more info check out this awesome video from bodybuilding.com
*A superset is performing two exercises back to back without stopping for one entire set.
It’s Friday, so along with #fitfriday we have #flexfriday as well. What’s everyone’s go to muscle to flex? The bicep of course! So let’s get them a good pump!
Single Arm Overhead Cable Curls: The workout doesn’t say this, but do it one arm at a time. This will help you work your core as well by keeping you in place while you work those biceps. Grab a pulley machine and set it so the pulley is just above your shoulders. Set your weight and pull the handles out in an underhand grip so your arm can be fully extended at your side, parallel to the ground – this is your starting position. Pull the handle towards you, squeeze your bicep, and hold. Release and return back to the starting position, that’s one rep.
If you loved this shoulder biceps workout or if you happen to be traveling this week because of the holiday, we feel you! Get a great workout in the comfort of your hotel room or home with the below HIIT workout – there’s a beginner one in there too! You can also check out our other workouts for inspiration.
What About You?
- What is your favorite shoulder biceps workout exercise?
- Are you traveling for Thanksgiving?
- Do you plan to workout at all this week or are you taking a break?!