My Simple 5-day Workout. Monday: Shrugs and Shoulders

My workouts are pretty short and simple. I like to do 30 – 45 minute workouts. I only focus on one or two bodyparts, or muscles, per workout. I workout 5 days a week, monday – friday. This way you hit all the muscles (that I consider as the main ones) and you don't need any super long workouts in order to achieve it vs a 3-4 day split which needs you to do more per workout. There is a point where the human body is suffering negative effects more than any gains it might be getting, from any workout.. usually at about the 1 hour mark.

Here is the list of muscles that I work on each day:

Monday – trapezius, or traps (seen as muscle between neck and shoulders) / deltoids, or delts, (shoulders)
Tuesday – chest / back (upper & lower)
Wednesday – abs
Thursday – arms (biceps & triceps.. bi's & tri's)
Friday – legs (quadriceps, hamstrings, calves)

I'll also mention what a rep and set are for anyone new to the workout scene. A rep is simply 1 complete motion of a exercise.. the contracting and extension of the muscle, or the lift and lowering of a weight, up and down like in a push-up, the curling or your arm during a dumbell curl and then slowly lowering it back down until your arm is at rest again. A set is just a number of reps. Here's an example, 3 sets of 10 reps (written as 3 x 10).. translation: do whatever exercise, let's use pushups.. pushing yourself up and down 10 times, or 10 repititions, and then rest (I do 30 to 60 seconds rest between sets) and repeat that same 10 reps a second time, rest, and then do a third bunch of reps for the final set. It's a very simple thing to grasp in actual practice, even if it sounds complicated in words..

now I know it sounds pretty dumb and common sense, but when I first started working out I didn't even know what these heavy, inanimate, cold pieces of metal were called, not to mention the other strange things found in the gym. (I still discover odd pieces of equipment from time to time.. like buso ball what?, and what are fitness bands all about??)

dumbbell

barbell

Any exercise, although it might sound strange and complex, is usually just a few basic words put together that can be explained easily.. They often start with what equipment to use for the exercise.. dumbell seated curl.. just means use a dumbell, sitting down, and 'curl' it. (raise your arm and bend it so your fist is coming up towards your shoulder) The best way to learn any exercise is to go do it.. and best to learn with a personal trainer or someone who knows the proper form and way to do that exercise. I found that most gyms have an unlimited supply of people who would luv to teach you anything exercise related, although I would stick to asking the staff for any help or explanations you might need. Youtube is another great source to learn individual exercises to full-blown workout routines. There are also many books and other materials you could get.

On to the workout.. (I call it shrugs & shoulders)

First I do shrugs to work the traps. It's basically just like shrugging your shoulders, but with heavy weights.

Do 3-6 sets X 12-15 reps , when it gets too easy at your current weight of dumbells, simple go up to the next heavier ones.

*some tips to make this really work.. use heavy enough weights so that you can feel it pulling down on your arms, and feel that stretch at the start of each rep. (If you are just starting to workout, like ever, or if totally new to this exercise, I would recommend you start with lighter dumbells.. like 20 lbs.. until you get comfortable with the motion and the way things feel)

*hunch your upper torso slightly forward (like you are tired and looking at the ground) so the exercise targets that top of the traps.. the part you want to see in the mirror.

*lift or shrug using a 1 count, think or say "steemit", pause and squeeze the muscle at the top for a 1 count, then slowly lower your arms all the way back down, using a 3 count.. think or say "I luv steemit". No bouncing allowed. (use that same timing for all reps of any exercise)

I just wanted to mention that I have trouble carrying the heavy dumbbells, so I like to plant myself close to the rack and stay right there as I do the whole exercise.

Second exercise is the dumbbell shoulder blast.. (you could do this standing or sitting. Try both and see which feels better to you)

do 3 sets x of 10 reps in each direction, so 10 raises out to the sides, then 10 reps out to front, then 10 more to the rear, rest, then 2 more sets of this.

*no real tips on this one. Just use a 1 count on the raise and lowering. Go slow.. NO flapping allowed.

Last one is the machine shoulder press. Machines are great after dumbells since the movement is defined and you don't have to controll the weights like with any free weight exercise.

3-6 sets x 10-15 reps

*the weight you use for this depends entirely on your current stregnth level. Pick a weight that allows you to complete all the reps in a set, but maybe enough weight so that it's a struggle to get the last couple reps up. I often do 15 reps on the first set, do 12 reps on the second, then 10 reps for the last. Again, use a 1 count when raising and lowering.. never drop the weight.

I often finish with 5 minutes cool down on the bike.

*most of these pics are thanks to my wife, the photographer. (a couple are from pixabay)

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And I was worried I wouldn't have enough to say for this post.. :P Well, that's my workout for Mondays. For me the shrugs are the easiest exercise I do, so they're good to begin the new week.. ease into working out again. Traps and shoulders are also two of the most visible muscles.. I recently received one of the biggest compliments ever.. while shopping for new shoes at payless here in philippines, the guy helping me, who was clearly observant of other guy's physiques, told my wife who was with me, “in fairness, your husband looks like Chris Hemsworth.” :D I am only 5'11” and 200 lbs. I doubt I can compare to Thor, but I took it as a compliment about how I looked in my T-shirt. :) thanks traps and shoulders.