Name: Playbook - Sarah Herse - Summer Bodies: Defined Delts Workout
Uploaded: 2024-03-20T21:08:54.831Z
Duration: 60 min
Description: Summer Bodies: Defined Delts Workout

Brandy

Kise

Shoulder are my absolute favorite muscle group to train and this was a fun workout I did last week.  This uses mostly dumbbells but I also included some band & cable work which you can modify if needed!

A. Warmup  3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
Rest 30 seconds between sets

B. 4 Sets:
B1. Dumbbell strict press x 10 reps
B2. Dumbbell push press x 5 reps
*Rest 60 seconds between sets
**pick a weight that gets you 1-2 reps shy of failure on the strict press, then immediately go into push press reps with same weight

C. 3 Sets:
C1. Dumbbell 1 & ¼ lateral raises x 10 reps
C2. Banded lateral raise x 10 reps (if you don’t have a band, use a lighter set of DB's)
*Rest 60 seconds between sets
Do not rest between movements

D. 4 Sets:
D1. Half kneeling Arnold Press (single arm) x 12/arm
*Rest 30 seconds between sets

E. 3 Sets:
E1. Dumbbell front raise x 20 reps
E2. Dumbbell lateral raise x 20 reps
E3. Dumbbell reverse fly x 20 reps
*Rest 60 seconds between sets
**Use light weight for this and perform all 3 movements without rest

F. 1 Set:
F1. Banded or cable face pull x 100 reps
**Accumulate 100 reps as quickly as possible using a light/medium band or cable, take breaks as needed
***If you don’t have a band, sub with very light dumbbell reverse fly

A.      Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
Rest 30 seconds between sets

- Hold one dumbbell overhead. 
- Stand straight with your feet hip-width apart. 
- Slightly bend your knees and jump in the air. 
- As you jump, spread your feet about slightly wider than shoulder-width apart.

Dumbbell Jumping Jacks

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate or dumbbell halo

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warmup (Upper Body 2)

B. 4 Sets:
B1. Dumbbell strict press x 10 reps
B2. Dumbbell push press x 5 reps
*Rest 60 seconds between sets
**pick a weight that gets you 1-2 reps shy of failure on the strict press, then immediately go into push press reps with same weight

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

Circuit 1

C. 3 sets
C1. Dumbbell 1 & ¼ lateral raises x 10 reps
C2. Banded lateral raise x 10 reps (if you don’t have a band, use a lighter set of db’s)
*Rest 60 seconds between sets

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down about 1/4 of the way and then back up to shoulder height
- Bring dumbbells back down to your sides to complete rep.

Dumbbell 1 & 1/4 lateral raises

*If you don't have a band use light set of DB's*

- Stand on a band shoulder-width apart and hold the other side in both hands
- Standing tall with chest up and core engaged raise both arms out laterally (palms facing down) until they are shoulder height 
- Return arms to hanging position by your sides
- Repeat for recommended amount of reps

Banded lateral raise

Circuit 2

D. 4 Sets:
D1. Half kneeling Arnold Press (single arm) x 12/arm (24 total reps)
*Rest 30 seconds between sets*

- Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment.
- Hold the dumbbell in the hand opposite of the front leg. Palm should be facing you.
- As you press the dumbbell overhead rotate your arm/hand so your palm turns facing in front of you.
- As you lower the dumbbell back down rotate your arm so your palm comes back to facing you.

Half kneeling Arnold press

E. 3 Sets:
E1. Dumbbell front raise x 20 reps
E2. Dumbbell lateral raise x 20 reps
E3. Dumbbell reverse fly x 20 reps
*Rest 60 seconds between sets
**Use light weight for this and perform all 3 movements without rest

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Circuit 3

F. 1 Set:
F1. Banded or cable face pull x 100 reps
**Accumulate 100 reps as quickly as possible using a light/medium band or cable, take breaks as needed
***If you don’t have a band, sub with very light dumbbell reverse fly

- Standing tall, tie a band around a stationary rig/object up high so the band is eye level and stand a couple feet away.
- Grab the band with palms facing down.
- Pull your hands to your ears, like you're showing someone your arm muscles.
- Squeeze your shoulder blades before reaching back to the start position.

Summer Bodies: Defined Delts Workout

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