Mireille's Journey To Health


Killer Shoulders


Dumbbells for shoulders
Dumbbells to build round, sexy shoulders.

Building your shoulders can help give the illusion of a smaller waist. If I stand facing straight, forward, you could pretty much draw a line from my shoulders, to my ribs to my hips.  My upper body is like a natural square.  Sort of like a man.   To create more of a womanly, curvy shape, like an hourglass, I’m trying to build up my glutes and my shoulders.  I’ve come a long way!  I have a perky, round booty, and my shoulders are growing.  I love seeing the striations as I watch myself lift in the mirror.   I recommend you watch yourself lift in a mirror, as well. Not only is it motivating to see your body work and improve, but it’s really helpful to see your form. Alright, so today I’m sharing with you one of my shoulder workouts.  Grab a pair of dumbbells  and let’s get started.

Everything is 3 sets of 12:

Front raises – Hold the dumbbells in front of you, letting them hang by your waist. Lift them straight out in front of you so they’re parallel to the floor. Repeat.

Side raises – Similar to the front raise, but this time start with your arms straight down at your sides.  Lift your arms straight out to your ides, parallel to the floor. Repeat.

Upright row – Start with arms straight down in front of you like on the front raises.  This time, your going to bend your elbows, keeping the dumbbells close to your body and pulling them up, just above your chest. Repeat.

Shoulder press – Begin standing straight, with your arms out to the sides, and your elbows bent so your forearms are straight up, so you look like you’re impersonating a field goal.  Straighten your arms as you press those Dumbbells up overhead. Repeat.

Shrugs – Start in the same position as side raises, with arms straight down at your sides.  Shrug your shoulders, bringing your shoulders up toward your ears, keeping your arms straight down at your sides.

Were going to finish with some abs and glutes:

Planks – Try to do 3 45-second planks up on your hands, with your arms straight, as opposed to on your forearms, today.

Bridges – Lying on your back, with your knees bent and your feet planted, press into your heels and lift your booty as high off the ground as you can.  See if you can do 3 sets of 20 VERY SLOWLY.  Make sure to squeeze your glutes really tight at the top.

Pay attention to your body.  There’s good pain and there’s bad pain.  Building muscle involves pushing through a little pain.  This is different from what I refer to as, ‘bad pain.’ You will know if you are feeling, ‘bad pain.’ I get it in my left shoulder if I try to lift too heavy.  I’ve had to drop the weight of my dumbbells when doing shoulders quite often.  I recommend doing the same if you feel bad pain.  This applies to working any body part.  If it’s severe, stop working out, and see a medical professional.  An over-ambitious lifter can be their own worst enemy.


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