This workout is all about toning and strengthening your shoulders and back. Use a challenging weight, unless you have rotator cuff or shoulder issues. And don’t worry ladies, you will NOT “bulk up” (you will only look better in a tank top!) I got this workout from http://www.muscleandfitnesshers.com. They have a lot of great weight training workouts (check it out!)
Complete 3 sets of the 5 exercises.
Upright Row (12 reps) – Stand tall with your chest out and shoulders back, grasping a barbell or sandbag in front of your thighs using an overhand, shoulder-width grip. Pull the weight up toward your chin, keeping it close to your body by pulling your elbows up and pointing out to the sides. Bring to upper-chest level and pause briefly before slowly lowering back down. Keep good posture throughout, lifting with your arms and not using or straining your back. If you don’t have a barbell or sandbag you can hold a dumbbell in each hand with the same grip and technique.
Rear Delt Fly (10 reps) – Holding a dumbbell in each hand (1 use 10 lbs) with palms facing your body, hinge at the waist 45 degrees so your arms hang perpendicular to the floor. Raise the dumbbells up and out to your sides in an arc until they’re parallel to the floor, elbows bent 90 degrees. Pause and lower, keeping body at 45 degree angle.
Plank with Lateral Raise (10 reps/side) – Place one hand on a bench/step and walk your feet out, spacing them slightly farther apart than shoulder width. Line your hips up so your body forms a straight line from shoulders to ankles. Grasp a dumbbell in your free hand on the ground by your side, palm facing in. Keeping your entire body still, raise your arm up and out to your side by contracting your delt muscle, until your arm is at shoulder level and parallel to the ground. Hold for a moment before slowly lowering to the start. Complete all reps in the plank then switch sides.
Dumbbell Lateral Raise (12 reps) – Start holding a pair of dumbbells at your sides with a neutral grip, palms facing each other. Bend your elbows slightly, holding this position throughout the exercise. Raise the dumbbells out to your sides in a wide arc to about shoulder level. Pause, then lower slowly.
Overhead Alternating Shoulder Press (10 reps) – Stand tall with your feet shoulder-width apart, head straight, and your eyes focused forward. Grasp a dumbbell in each hand above shoulder level with palms facing forward. Keeping your shoulders back, press one arm overhead in a slight arc. Pause then lower while raising the opposite arm. (1 rep). Continue alternating arms.