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Push Day Workout

chest gym push shoulders triceps Jun 07, 2022

Hi Love!

It's Push Day! You ready?

Your push muscles are your chest, shoulders, and triceps. You can think of your push muscles as being the muscles you use when you’re pushing the weights away from your body.

Recently, I’ve been loving the challenge of a great chest workout! We are sticking to some good old fashioned basics in this gym workout, using both dumbbells and machines.

Exercise Terms to Know

Super set: Perform 2 exercises one after the other without rest in between. Rest for 60 seconds after performing 1 set of each movement. Repeat for number of sets.

Drop set: Perform the prescribed number of repetitions of an exercise. Then drop to a weight that is lower than what you were using and continue performing the exercise until you can no longer perform repetitions with good form. Then stop.

The Workout

1. Dumbbell bench press 4x12
2. Dumbbell crush press 4x10
3. Dumbbell lateral raise superset with dumbell alternating front raise 3x10 each
4. Cable...

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Shoulders and Arms Workout with Dumbbells


Today, we are focusing on building some beautiful sculpted shoulders and tight, toned arms. I'll be honest, shoulder training has always been my favorite. I love hitting them hard and being able to confidently rock a sleeveless top. 

So today we are taking the basics and spicing them up a bit with supersets, as well as single arm and slow negative variations for an added intensity challenge.

Woohoo! Get ready, girl. This one's going to be fun!


The Equipment

1-2 pairs of dumbbells should be sufficient for this workout. 

The best way to pick your weights is to apply the 2 rep rule to your lifts. The 2 rep rule states that the weight selected should allow you to complete the whole set with good form and still feel like you have 2 reps left in the tank if you hypothetically HAD to complete 2 more.

If you feel like you could pump out 10 more reps at the end of the set, you should select heavier weights. If you are failing on the last rep of every set or barely...

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5 Best Exercises for Sculpted Shoulders


Understanding the Shoulder Muscles and How to Build Them

The shoulders are made up of 3 muscles: the anterior (front), posterior (rear), and lateral (side) delts. In order to achieve the look of beautiful, round, sculpted shoulders you need to understand how to work all three of these muscles. 

Different exercises will hit the delts from different angles. 

The video above details the 5 best exercises for sculpted shoulders and the prime movers for each of them. A prime mover is the main muscle achieving each movement. These 5 exercises cover the front, rear, and side delts to ensure balance and overall definition. 

The Workout: 5 Best Exercises for Sculpted Shoulders


All you need for this workout is 1-3 pairs of dumbbells of varying weights that you feel comfortable using for upper body workouts.

Workout Instructions for Various Training Intensities

For the Beginner

If you are a beginner to weight lifting, I recommend performing these exercises...

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Shoulder Workout for the Gym

shoulders workouts Mar 13, 2018

If you’re looking to build some beautiful sculpted, tank top worthy shoulders, this article is for you! These exercises have been some of my go-tos for developing some serious delt definition. If you’d like even more guidance with this, I highly suggest you join the mailing list to receive your free copy of the Sculpting Sexy Shoulders eBook, which will take you through an elaborate breakdown of all of the different strategies and tips I’ve used to build strong, feminine, sculpted shoulders.

1. Start with an underhand grip (palms facing forward) and your arms down in front of you, resting on your thighs. Your feet should be together and your back should be straight.

2. Slowly rotate your arms up and over your head until the dumbbells meet right above your body. You should have a slight bend in your arms throughout the movement. Your arms should only be rotating at the shoulder joint.

3. Once you reach the top of the movement, slowly bring your arms back...

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