Shoulder Endurance Workout

This workout is designed to work your shoulder/back area with emphasis on muscle endurance. It’s a tough workout to perform without breaks; you should be challenging yourself to keep going with little to no rest. You will test every aspect of shoulder strength as well as your ability to maintain core stability. If you are looking to increase prolonged upper body strength (for climbing, swimming, rowing, pull ups etc.) this is the workout for you!

With two 10-15lb dumbbells perform each of the following exercises one time each for a total of the specified rounds:

  • 1 shoulder press right arm
  • 1 shoulder press left arm
  • 1 shoulder press both arms together
  • 1 upright row right arm
  • 1 upright row left arm
  • 1 upright row both arms together
  • 1 bent over rev. fly right arm
  • 1 bent over rev. fly left arm
  • 1 bent over rev. fly both arms

Repeat each round for a total of 6 times; then complete 10 ball slams, and Rest.
Repeat each round for a total of 5 times; then complete 10 ball slams, and Rest.
Repeat each round for a total of 4 times; then complete 10 ball slams, and Rest.
Repeat each round for a total of 3 times; then complete 10 ball slams, and Rest.
Repeat each round for a total of 2 times; then complete 10 ball slams, and Rest.
Repeat each round for a total of 1 time; then complete 10 ball slams, and DONE.

If you are interested in learning more about smart, efficient, and effective programming please contact Adriana Brown.

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