Amy Updike, NLA For Her-sponsored athlete and IFBB Bikini pro, loves transforming her body with targeted workouts designed to build muscle and sculpt curves.
"Shoulders are one of my favorite muscle groups to lift with," says Updike, "I like to do this workout once a week for muscle building and to help make the shoulders appear more round and athletic."
Begin the workout by warming up with a couple of lighter exercises in the 20-rep range. Add more weight as you drop to sets of 12-15 reps. Finish up with heavy double dropsets at the end. This all-over shoulder workout should take 45 minutes to complete.
Warm-up: Lateral Raise and Around-the-World
As Updike explains, the shoulder is an easily-injured joint, so it's important to adequately warm up. You'll use the first two exercises as your warm-up, choosing lighter weights for the lateral raise and completing 2 sets of 20 reps.
"During the lateral raises, keep your body upright, your...
Source: Shoulder-Transformer Workout
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