When I’m looking to tighten up and work on the finishing details of my physique, I want to throw this workout into my rotation. It’s especially helpful for making those delts pop and adding a little definition. So let’s get this party started!!

For the first two sets of each exercise, use a moderate weight and aim for 15 reps. For the last set, increase the weight and drop down to 10 reps. This way, you can ease your way into the exercise and still have enough gas in the tank to push yourself on your last set.

This workout should take about 45 minutes and would be a great once-a-week addition to your current lifting plan.

Dumbbell Shoulder Press

There’s no better way to start a shoulder workout than a solid compound movement like the standing dumbbell press. But don’t go flying into it! Performing this movement in a slow, controlled manner is the key to doing it safely and targeting the right muscles. With each rep, keep your core tight so you don’t bounce up and down or sway back and forth.

Don’t short change your range of motion on these presses in the name of going heavier. Lower the weight if you have to, but never sacrifice form.

Face Pull

Unlike the other shoulder exercises you’re performing, which target the front and side delts, this exercise takes square aim the back of the shoulders and helps build a well-rounded physique. When you pull the rope toward your face, keep your eyes focused on the center of the rope. This will help make sure that you’re not just hitting your back instead. You want those rear delts to burn!

The best way to do this? Perform the eccentric part of the rep slowly. Don’t let it clang back to the cable stack!

Dumbbell Around The World

Around the worlds are exactly that: bringing your arms all the way around your body. With a palms-forward grip, hold the dumbbells in front of you. Then, create semicircles with both arms until they meet at the top.

When preforming this movement, don’t turn it into a shoulder press at the top. Keep your arms more or less straight for the entirety of the movement.

Single-Arm Lateral Raise

Leaning away while grasping a solid object like a rack support maximizes the isolation on the shoulder throughout the movement. The added force of gravity makes it harder to use any body English to get the weight up, meaning you’ll have to rely on just your delts to make that dumbbell move.

Choose a weight that you can lift to about shoulder-height for the assigned number of reps. There’s no need to bring the weight much higher. Remember, lifting a weight to shoulder height when you’re leaning is equivalent to lifting it above shoulder height when standing straight.

Underhand Barbell Raise

This exercise really targets your front delts. When lifting the bar, keep the movement slow and controlled, and don’t swing the bar at any point in the movement. Make the most of each rep by pausing for one second at the top, when your arms are fully extended and the bar is out in front of you. Feel the contraction in your shoulders before lowering.

Rope Front Raise

It’s the end of your workout, and you’re likely ready to throw in the towel, but don’t give in just yet. Give this last exercise your all and head home proud.

When you get to the top of the movement, pull the ropes apart, pause, and bring the rope back down slowly and under control. Once you can’t do any more at that weight, drop the stack down a notch and continue—without stopping, if possible. Keep going until you can’t.

Head into this final exercise ready to leave it all out there. This is a burnout set, so by the time you finish, you should feel spent!

Listen gals the year is almost over. Stop the nonsense and let me get the real you in the gym. Beast Mode Baby!!!

But all of this is just advice. You can do whatever the fudge:) you wanna do!

Your friend and Coach,

Crystal aka Barbell Barbie. NY

References:

http://www.bodybuilding.com/fun/babyboom25.htm

http://www.active.com/fitness/articles/3-exercises-for-strong-sexy-shoulders

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No ifs, ands, or buts: If you want a nice butt, you must train for it. If an Olympian wants to be the fastest swimmer, longest jumper, or most precise marksman, she has to train for it. The swimmer isn’t going to swim twice per week, then head over to the archery range a couple times, and follow it up with a few hours of sprint drills. She’s going to swim until mastery is achieved.

The rules are no different when it comes to building a strong, round pair of cheeks. But there’s an additional upside here: Prioritize butt-building—namely getting your glutes beastly strong—and your entire body will look incredible.

For that reason alone, it’s almost your duty to train that booty, and train it well. Here’s how to build stronger glutes and get that desired physique:

PICK WELL FOR YOUR POSTERIOR
Set up your workout regimen to directly correlate with the outcome you want. If you want a better booty—and more important—a better body, you need a program that matches that goal. Sounds simple, but so many workouts performed by women are way off the mark, even when they are designed specifically for women. Don’t even get me started on the typical “bro-gram” that many women do in the gym.

Glute building is different than powerlifting. Muscles don’t know weights, they respond to mechanical tension, metabolic stress, and muscle damage. It’s not about how much weight you can move, it’s about how much weight you can move with the glutes. Having said that, the stress you apply to your glutes needs to increase over time, whether that’s weight, time under tension, volume—whatever. You won’t improve your glutes if they never have to adapt to new stimuli.

BETTER GLUTES TRAINING REGIMEN
Put together a workout to help you get started. Note that 66 percent of the exercises target the glutes from multiple angles. The remaining percentage involves compound upper body exercises.

For best results, do a full-body workout that includes some glute work four times per week.

Don’t focus on how long you train, but how efficiently. A typical training session can last between 45 and 60 minutes. Don’t let this year pass you by. Control your health and wellness. We have one life. Lets make the most of it! Never stop! Never settle.

But all of this is just advise. You can do whatever the fudge you wanna do

Keep growing strong,

Crystal aka Barbell Barbie.NY

References:
http://www.livestrong.com/article/97293-butt-exercises-women/
http://www.my-health-site.com/butt-busting-exercises.html
http://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/

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