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Most Challenging Program Yet? FB Fit Round 4 is Here!

Shoulder Sculpting Workout with Kelli and Daniel

18 Min • Upper Body
  • View on YouTube
    • Training Type Low Impact, Strength Training, Toning
    • Equipment Dumbbell
    • Membership Free


    Though typically we like to focus on exercises that target multiple muscle groups to bump up the functional nature and calorie burn of the entire workout, sometimes it is necessary to focus less on efficiency and more on just one specific area or individual muscle in the body. Though this is not the fastest way to burn calories, it is the best way to build up a particularly weak area of the body most efficiently.

    Every single workout here at Fitness Blender is put together with a particular goal in mind, and this workout is no different. In this exercise video we take the time to intensely focus on the outer shoulder area, specifically the deltoids and their supporting muscles.  As we go through each one of these six movements, each targets the deltoid in a different way from front to back and top to bottom with the purpose of building strength in this often overlooked muscle.

    The shoulder joint has one of the largest and most dynamic ranges of motion out of every joint in the human body. This not only makes it incredibly vulnerable to injury, but it also makes it very difficult to train properly. Because of this, we suggest also targeting the upper back, chest, trapezius, latissimus dorsi, and rotator cuff, to complete a fully engaged shoulder area. If you have particularly weak shoulders, you should take the time to target each of the muscles in each of their specific ranges of motion.

    Be sure when going through this routine, or any other that is focused on rehabbing or strengthening a specific muscle, to start very light with your weights and build up slowly over time being sure to focus primarily on form and range of motion. Progress can be slow and should never be rushed as this can lead to a higher chance of injury and at the very least a limited strength through the full range of motion of that particular joint and muscle.

    Workout Structure:
    - 3 Groups of 2 Exercises Each
    - 2 Sets of 8 Repetitions Per Exercise
    - Done in an AB, AB Pattern

    - Dumbbells

    - Not Included

    - Ventral Raise (Palm up)
    - Bentover Rear Delt Raise (Palm Back)

    - Lateral Raise (Palm Down)
    - Overhead Press

    - Dumbbell Upright Row
    - Arnold Press

    Because this workout focuses on a much smaller and specific muscle, the overall calorie burn will be a bit lower than for a more dynamic movement workout. With that said, this routine can still burn a significant amount of calories while building muscle. This routine burns between 6 calories per minute on the low end and 12 calories per minute on the high end. This will give you a range of 102 to 204 total calories burned. Though this range should cover the vast majority of the population, there are people who will be below and above this range and that has a lot to do with the amount of weight you use, how slowly you do your repetitions, and how much rest you take in between sets.

    Good luck! Let us know how you like the video, by leaving us a comment.