Body Beast: Build Shoulders
So, basically, this morning I felt like this:
Once I unraveled and rolled out of bed (an hour after my alarm went off), it was time to complete day 5 of Body Beast: Build: Shoulders. TIME TO BUILD SOME GLAMOUR MUSCLES!!
Length: 38 minutes
Equipment needed: Bench (or stability ball), weights, curl bar with plates
I went into this workout aiming to lift heavy.
Sagi starts this workout by saying:
‘Think about round shoulders, like two big balloons with small waist. That’s what Build Shoulders is all about. So, let’s get to it!’
Two balloons. Small waist. Got it. I think he and I have opposite ideas of balloons…
Warm-Up:
Sagi’s warm-ups are getting familiar. :) This is 3:30 minutes (hey, that’s the longest yet) of jogging, arm circles, and eventually lifting light weights - I used 8 pounds, (including the press, rows, flyes) to warm up your shoulders. Like usual, you end this in a jog.
Seated Shoulder Press:
Round 1: 15 reps
Round 2: increase weight: 12 reps
Round 3: increase weight: 8 reps
Drop set: decrease weight: 8 reps
These are great to lift heavy on the last round.
Side Lateral Raise/Upright Rows
Round 1: side lateral raise: 15 reps
Round 1: upright rows: 15 reps
Round 2: side lateral raise: increase weight: 12 reps
Round 2: upright rows: increase weight: 12 reps
Round 3: side lateral raise: increase weight: 8 reps
Round 3: upright rows: increase weight: 8 reps
Drop set: upright rows: decrease weight: 8 reps
At the beginning he says:
'Are you ready to Beast-up? Are you ready to get big?!’
I started to realize… I am answering this guy. Oh hey! Definition in my legs!
I thought you’d like to see it from the back (yes, I’m sweaty - I do not usually wear a shirt):
If you do not have a bar, you could use weights.
Underhand Press/1, 1, 2 Front Raise/Rear Delt Raise:
Round 1: underhand press: 15 reps
Round 1: front raise: 15 reps
Round 1: rear delt raise: 15 reps
Round 2: underhand press: increase weight: 12 reps
Round 2: front raise: increase weight: 12 reps
Round 2: rear delt raise: increase weight: 12 reps
Round 3: underhand press: increase weight: 8 reps
Round 3: front raise: increase weight: 8 reps
Round 3: rear delt raise: increase weight: 8 reps
This one gets extremely tiring because one rep includes three moves:
I had to lift light for all rounds of these (8 pounds):
Dumbbell Shrug/Scap Trap:
Round 1: shrug: 15 reps
Round 1: scap trap: 15 reps
Round 2: shrug: increase weight: 12 reps
Round 2: scap trap: increase weight: 12 reps
Round 3: shrug: increase weight: 8 reps
Drop set: shrug: decrease weight: 8 reps
Round 3: scap trap: increase weight: 8 reps
I lift heavy on the last round - 52.5 pounds.
The scap trap is a weird move and it seems to be built for the bench. However, I managed it on the ball (like the other guy in the video).
It still seemed to work the traps. :)
Sagi Six Way/Tuck and Roll
Round 1: Sagi Six Way: Light weights: 12 reps. Starting with straight arms you raise them to the side, then to the middle, lift them up, back down, to the sides, and down. That’s a mouth full - try it - it’s exhausting. :)
Round 1: Tuck and Roll: 15 reps. You start laying on your back and roll your knees basically to your face and roll back out.
Round 2: Sagi Six Way: decrease weight: 8 reps.
Round 2: Tuck and Roll: 15 reps.
Cool Down:
This is so quick you barely know it happened! :) It is 45 seconds of stretching out your shoulders.
Look at this guy. At this moment, he says:
'I am surrender for you Beast, I know you want big shoulders, I can barely hold them up’. What?
Final Thoughts:
I call this a successful shoulder day:
I burnt about 250 calories during this 38 minute shoulder workout. That’s not bad.
I could feel my shoulders on fire - therefore, I knew it worked. I am excited to lift heavier the next time!
I think I need to put more air in my ball.
My butt and legs are less sore today but now my biceps and shoulders are burning. :)
Tomorrow is 'REST’ day which makes me both happy and sad. My muscles need to rebuild (especially before my 5K Saturday morning) but I always hate not doing any 'workout’ in a day. I may be spending a good amount of the day on a foam roller. :)
