Q. I have been working out but I really would like to get more definition in my shoulders and arms. Can you recommend a good workout for shoulders and arms?
A. I sure can! First I would like to mention that your body fat typically has to be lower than 18 percent to show muscle definition. Of course, some people carry fat on different parts of their body.
Example: Definition in the legs and arms, most body fat carried in the mid-section.
If you do not know what percentage your body fat, is I would recommend having it done by a trainer. I like the pinch test the best (skin folds tested with a caliper). Make sure you have the same trainer pinch you each time. (No more than every 4-6 weeks.)
When you carry too much body fat, it is very hard to see the definition you would like. Even if your body fat is too high, it does not mean the workout below wont be a good workout for the shoulders and arms. One other point I like to mention is, dont be afraid to use heavy weights a weight you can only do for about 6-10 repetitions.
As I have said before, you can ask any body builder/ power lifter: Muscles dont just grow overnight! To receive definition, you have to build up the muscle.
I like the following workout for my arms and shoulders. Increase the weight each set when decreasing the reps. First set: 10 reps, second set: 8 reps, third set: 6 reps. Remember, after a good warmup, use a weight you can only do for that amount of reps.
ShouldersSeated dumbbell press. When you have neck issues like m,e do a barbell upright rowing instead of the dumbbell press.
Side lateral raises. This works the medial part of your deltoid muscle, the middle part of your shoulder muscle.
Front lateral raises. This works the anterior part of the deltoid, the front of the shoulder.
Bent over flies. This works the posterior part of the deltoid, the back of the shoulder.
Biceps
Barbell curls, hands shoulder width apart.
Barbell curls, hands wide, elbows in (emphasis on outer head of the bicep)
Standing alternating dumbbell curls.
Seated concentration curls.
TricepsReversed bench-press, hands shoulder width apart.
Triceps push down with the rope.
Skull crushers (Dont you love the name?!)
One arm triceps kick backs.
Have a trainer explain/ show you the exercises if you dont know them. Really push yourself when doing the workouts. Use a partner/spotter who can help you when you need to be pushed or helped. Before you know it, youll be wearing a strapless dress showing off your shoulders and arms. And for the guys, youll be showing off your definition in a tank top or tight-fitting shirt!Contact Ester Burgess at 704-636-0111 or eburgess@ rowanymca.com.