Happy Friday, friends! Regular FFF reader? Then may I suggest you check me out on the Fit Bottomed Girls site this morning?

And if you found your way over here for the first time from my post on Fit Bottomed Girls, I’m super excited you stopped by! Get acquainted by checking out a little more on what to expect when visiting FFF and who I am. Then, say hello so I can get to know you. It’s all about supporting each other in our quests for fit living!

The Key Is In The Sculpted Shoulders

You want to know what I find the most attractive body part on a man? The shoulders. Strong looking shoulders.

Yummy. Is it obvious I just wanted an excuse to post that picture again?

I think sculpted shoulders go a long way in giving anyone a more defined, toned look to the upper body. Shoulders are one of my favorite body parts to train. The few key movements have seemingly endless variations. Plus, I find results in that area come relatively quickly and you can really push them hard.

Allow me to share some variations of my favorite shoulder exercises.

Barbell Front Raise With Rear Delt Pull

Start by gripping a barbell with hands just outside thighs and the bar hanging in front of your. Keeping your arms straight, raise the bar up in front of you to chest level. Then slowly draw the bar back to your chest, keeping it at chest level, before returning it to the start position.

L Raises (Front/Side Raise Combo)

Start with hands palm down by side, one towards the front and one towards the side. Raise straight out, up to shoulder level, in an L position. Repeat on one side for reps, then focus on the other side. For an additional challenge, you can rotate the L from one side to the other with the dumbbells raised before returning to start.

Rotating Overhead Shoulder Press

Start an overhead dumbbell shoulder press with palms facing each other. Press straight up, then open arms out wide with palms facing the front. Bring slowly down to shoulder level, before rotating back in to the start position.

Band Raises

Any move with a resistance band always challenges my shoulders in new ways. I love this one. Sit with a resistance band looped around your toes in the center. Grab both ends of the band and pull back, keeping your back straight and chest out. Pulse back as many times as possible.

Rotator Cuff On Stability Ball

After excusing the lovely shut eye picture, grab a stability ball. lay sideways across the ball. Plant your top leg in front of you and extend the bottom leg out to the side for a solid base. Keeping your arm raised off the side of your body, bend it at a 90 degree angle and rotate the dumbbell from parallel with the floor to perpendicular.

These are just 5 variations of the many great shoulder moves out there. Use resistance bands, cables, dumbbells, or barbells to complete a wide variety of lateral raises, front raises, rear delt raises, overhead presses, and upright rows. Toss in a stability ball or Bosu ball for some added challenge. Keep things at a super slow tempo to really feel the burn. Add a couple moves into your regular upper body work or 4-6 for a fully focused shoulder workout. Now, get those shoulders burning!

• Do you like working your shoulders? What’s your favorite move?
• For Friday fun – what body part do you find most attractive on the opposite sex (not including facial features)? 

After I left you last night with my crazy stories, the day finally decided to settle down. Thank goodness because I don’t think I could have taken any more “excitement”. I wanted to keep things as simple as possible for the remainder of the night – starting with dinner. I don’t think you can get any easier than leftovers!

Or any cozier than a bowl of homemade tomato soup and a grilled cheese + hummus + tomato sandwich. Yep. That food kick is still kicking hard.

My sister was sick this week, so last night’s sister night got cancelled.  

It ended up being an okay thing, though. I broke out the flashcards for a long round of review, then took a practice quiz on the NASM learning center.

I aced that section! Whoop! I have obviously been studying my little booty off. Going over my personal mountains of flashcards every chance I get. Taking every single quiz/test/review I can in the learning center. My OCD self wants to ace the actual exam too. I’m going to do my best to make that happen! Just have to do my CPR training in a couple of weeks and schedule my test.

I also spent the night watching Glee instead of The Biggest Loser. A show that ended at 9 instead of 10 pm was a must last night. I had an early wake-up call this morning. I would like to tell 4:40 am – you stink!!!

We have some special plans later in the day, as long as Makenzie wakes up 100%. The only time I could fit my workout in was first thing in the morning. I’m apparently all about making my workouts happen this week, so I set the alarm for beyond-too-early and got my booty to the gym shortly after 5 am.

I did some upper body weights in a half asleep state.

• Superset One: Narrow Lat Pulldown + Machine Bench Press
• Superset Two: Overhand Barbell Row + Dumbbell Chest Press
• Superset Three: Hammer Biceps Curls + Triceps Kickbacks

Nothing to write home about, but I got it in and could feel the blood pumping.

Then, I pedaled myself awake in spin class. I had never taken a class with this instructor before and had never even heard of him. I think he was half asleep too. It took a long while to feel any sort of energy for my workout. I don’t know how you early birds do it.

Time to go check on Makenzie! I hope she’s all better so our little field trip can happen. Be back later with an update…and that lasagna recipe I keep promising. Until then, Happy Wednesday!  

• Which would you rather watch – Glee or The Biggest Loser?
• Were/are you OCD about grades?
• Something to check out: A fabulous back and biceps workout from Lindsay @ Lindsay’s List for this week’s Tuesday Trainer. Click the button below!