Yesterday I headed back to work. I’ve gained back some of my voice, but I still sound questionable. I was desperate for gym time. In fact I stayed home on Wednesday and went CRAZY! I always talk about wishing I could work from home, but I think I’d get super bored very quickly.
One of the things I did with my time off was watch different workouts by some of the pros. I’m sure many of you are familiar with Dana Linn Bailey, former Ms. Physique Olympia and owner of Flag Nor Fail. She has killer delts, and while I don’t want them THAT big, I admire the work she does. She had a shoulder workout posted so I wanted to give it a try.
I altered a few things here only for convenience (I went out of order a bit due to availability and a busy gym) and I really didn’t want to lay on my gyms dirty floor. For the lying cable upright row, I just grabbed dumbbells and did it that way.
Each exercise is done for 10-12 reps x 4 sets and the last set is always finished to failure!
Here’s pictures of Dana doing all the exercises:
Bent Over Reverse Cable Fly
Single Arm Cable Lateral Raise
Rever Hammer Strength One Arm Press (my first time doing this!)
Cable Upright Row
Dumbbell Upright row (actually pretty difficult to do)- here is someone else doing them to show you where the elbows need to be
Dumbbell Lateral Raise Pyramid- this one you take a set of light weights and a set of heavy weights. 15 reps for the light weights, 10 reps for the heavy, then back to 15 reps for the light. And yes you repeat this 4 times! Yikes.
EZ Bar Front Raise- never thought about an underhand grip. This is why I love doing a little research! New ideas 🙂
Plate Raise Drop Set- Again use a heavy weight for 10 reps, then a light weight to failure. I used a 25 lb plate and a 10 lb plate. Dana uses a 45 and 25. WOW!
Needless to say I was DUNZO when I finished. I made the decision to do cardio first because lets face it… Dana is a beast and I knew I would barely be able to lift my arms when I was done.
So if you guys want to kill those shoulders, I highly suggest this one.
I leave today with more Phoebe cuteness! She decided last night it was a good idea to bring out all of her toys!
Spoiled? Not me!
Do you guys remember Justin Beaver? That’s who she is carrying! 🙂
We also want to thank Pop Pop for this awesome gift 🙂
A real humidifier! It’s so fancy! Being able to breathe is a wonderful thing 🙂
Have a great weekend.
XOXO With a Cherry On Top,