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1/10 Workout: Shoulders and Steady State Cardio

Posted Jan 10 2010 10:41pm

shoulderToday I started a new workout program. It’s actually featured in the January/February 2010 issue of Muscle and Fitness Hers. It’s a workout split that fitness model Nicole Wilkins Lee follows at times. In 2009, Nicole won first place in each of the following competitions:

  • Figure Olympia
  • New York Pro Figure Championships
  • Orlando Show of Champions

Day 1 is shoulder day, which is what I did today and then I followed it up with a cardio workout. She actually works shoulders twice a week (which I will not be doing) and she also does cardio six days a week (which I will not be doing). I plan on following 5 days of the strength training program and doing cardio 2 to 3 days per week immediately following the strength training workout.

Shoulder Workout

  • Plate front raise: 3 sets x 15 reps (10# plate)
  • Standing One-Arm Overhead Press: 3 sets x 12 reps (10# dumbbell)
  • Standing Lateral Raise: 3 sets x 12 reps (5# dumbbells)
  • Bent-over Lateral Raise: 3 sets x 12 reps (2.5# plates)

Cardio Workout

  • 2 minute warm-up @ 4 mph
  • 30 minute jog @ 5.5 mph
  • 3 minute cool-down @ 4 mph

Total Time: 35 minutes

Total Distance: 3.082 miles

Total Calories Burned: 361

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