August 20 – Shoulders & Core

Another at-home workout while the children are on summer holidays. I introduced the upright row and (against advice) the shrug today in the hope of targeting my traps, which look a little neglected. I have been recommended the face pull for traps but this is not currently possible at home.

Overhead press
20kg X 6
27.5kg X 5
30kg X 5
30kg X 4
27.5kg X 5
27.5kg X 5

Dumbbell shoulder press
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8

Dumbbell side lateral raise
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8

Plate raise
10kg X 10
10kg X 10
10kg X 10
10kg X 10
10kg X 10

Steering wheels/Car drivers
10kg X 5
10kg X 5
10kg X 5
Unable to finish 5 sets due to niggly elbow

Upright row
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8
5kg e/s X 8

Dumbbell shrug
10kg e/s X 5
10kg e/s X 5
10kg e/s X 8
10kg e/s X 8
10kg e/s X 8

Plank
1:12

Sit-ups
20
20
20

Plank
too knackered

Jem Turner hello@strongmum.com +44(0)7521056376

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