Name: Hayley T-Rex Wright
Age: 33
Height: 1,72 m
Current weight: 60 kgs
Current city: Kloof, Durban, South Africa

Read Hayley’s Full interview here!

I love training shoulders. They used to be my weakest point by far so I’ve learned to love training them. Watching them grow has been frustrating and exciting at the same time! 3D Delts is all I dream of.

What are your top tips when training your shoulders?

1. Go hard! 6-8 reps as heavy as you can go will help you grow those delts.
2. Get creative. You don’t have to just use barbells or dumbbells. The Smith machine also works wonders.
3. Stretch. Between sets to get the blood pumping to your shoulders to help increase growth

How often do you train your shoulders and do you train them on their own day/session?

I train them once to twice a week depending on how much growth I want. During my off season recently I really went wild and added 100 reps of front and side raises almost every day because I loved training those muscles.

I usually combine them with calves as those are just random body parts that you need to squeeze in your workouts somewhere, ha ha!

What does a typical shoulder workout look like for you?

I will always lift as heavy as I possibly can.

If I feel like my shoulders still have some GO in them, Ill finish them off with sets of:

• 100 x Side raises.
• 100 x front raises.

Photography credits:

• Lyle Simes Photography
• Ben Myburg Photography

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The Fit & Flex Fridays (FFF) posts highlight one of my workouts I did during the week, for anyone to give a try or modify for themselves. After switching to only calisthenics training for quite some time I decided to include some weights back in, to increase overall strength and to get back into the bodybuilding feel of it, and to target specific muscles that I had neglected.

The workout covered here is predominantly a chest and shoulders workout with some core work. It starts off with some calisthenics work and holds including push ups, handstands and handstand push ups. Then progresses to some weight training to target the chest and shoulders.

Calisthenics workout

• Push ups (2 sets to warm up)
• Wrist warm ups

While on your knees place your hands flat on the floor with your arms straight, and lean forward and backwards (10 times), side to side, and then turn your hands around so that your fingers are facing you and then lean backwards slightly and then forwards. Don’t force anything.

• Push ups | 2 sets
• Handstand walks | 3 – 4 There and back

Even if you can only go a few steps keep at it, and keep straight without using forward momentum.

• Tuck Planche holds | Hold for 45 seconds Total

You don’t have to hold it for 45 seconds at once. Split it into 15 or 10 second sets.

• Core work | 3 sets of each for 1 – 15 seconds

Core work consists of hollow body holds, hollow body flutter kicks and pike sit ups.

• Handstand holds | 2 sets

With the handstand holds focus on the form and keeping tight everywhere and as straight as possible.

• Handstand push ups | 4 sets

Start off with your feet against the wall if you can’t do the push ups free standing.

• Crow pose to handstand and back to crow pose | 3 sets

 

A video posted by fitnish.com (@fitnish) on Mar 10, 2016 at 4:49am PST

 

A great finisher to your workout are some #handstandpushups .. If you’re just starting out use the wall and build it up. As you go along slowly remove one leg off the wall, and then alternate legs. And rather start with your chest and stomach FACING the wall.?#handstands A video posted by fitnish.com (@fitnish) on Oct 14, 2015 at 4:07am PDT

Weights workout

• Bench press | 4 sets (One drop set)
• Dumbbell Press with twist on slight incline bench | 4 sets
• Dumbbell flyes superset with 1 dumbbell centre press | 4 sets
• Standing overhead barbell shoulder press | 4 sets
• Side shoulder raises superset with Front raises | 4 sets

• Stretching routine for flexibility.

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WBFF Pro, Cristina Silva’s Full interview

What are some of your favourite shoulder exercises?

Wow, all of them! But my preferred one is the Arnold shoulder press.

Do you work your shoulders on their own or group them with other body parts?

I normally have a day for shoulder training only, but it depends on my goal at that point of my training.

During off season, I work them out alone. During competition prep, I mix them with another muscle group.

What are your top 3 tips when training your shoulders?

• Think about the contraction of the muscle.
• Don’t do it fast.
• Control the movement to do it on full range and breath!

What are some common mistakes girls make when training their shoulders that you are aware of?

I think one of the most common mistakes is not training them enough because they are worried to grow and stop looking feminine.

On the gym floor, I’m really trying to tell them that working shoulders is just as important as any other body part.

What does a typical Shoulder workout look like for you?

A typical shoulder workout for me is trying to cover all the muscles on the shoulder:

• Posterior
• Anterior
• Lateral

I usually do:

• Front raises,
• Shoulder press,
• Lateral raises,
• Up right rows and a few other exercises.

The repetitions, sets and tempo depends of my goal at that point, get leaner or build up the muscle.

WBFF Pro, Cristina Silva’s Full interview

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We start off with shoulders and then move onto the triceps and biceps, where we super set the bicep and triceps exercises.

 What is a super set?  A super set is where you perform one exercise straight after another.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 15, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.

Download a printable workout log of the Shoulders and Arms Workout here:

• Editable Word Document: WOW Shoulders and Arms
• Pdf Document: WOW Shoulders and Arms

Shoulders and Arms Workout

Exercise 1:

• Shoulder press machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Exercise 2:

• Seated Dumbbell Shoulder press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Exercise 3:

• Standing barbell behind the neck press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Superset with

Exercise 3.1:

• Standing front lateral raises with weight plates

• Keeping the plates parallel to the floor when you bring them up)

Sets: 3
Reps: 10, 10, 10
Keeping the same weight.

Exercise 4:

• Standing side dumbbell lateral raises keeping your palms facing you

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 5:

• Partial* front raises – front raises using an ez bar on an incline bench

Sets: 3
Reps: 7 for each partial, 7 full range
Increasing weight each set.

*Partial reps are when you do the bottom half of the movement of an exercise, then the top half, and then the full movement.  For example take bicep curls.  First you would curl the weight up half way, up to the bottom of your chest for say seven reps, then you would curl from the bottom of your chest to your chin for another seven reps, and then lastly you would do the full curling movement from the bottom all the way up to your chin for the last seven reps.

Exercise 6:

• Seated side lateral machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Super set with

Exercise 6.1:

• Front dumbbell raises

• Twisting your wrists upwards, so that your palms are facing upwards at the top at the raise

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 1:

• Tricep dips

Sets: 4
Reps: 12, 12, 12, 12
Body weight.

Superset with

Exercise 1.1:

• Standing ez bar bicep curls

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight

Exercise 2: 

• Lying down ez bar skull crushers.

• (Keeping your elbows over your head and pushing backwards rather than upwards)

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Superset with

Exercise 2.1:

• Standing dumbbell bicep curls.

• (Alternate each arm and then curl both arms up.  That counts as one rep)

Sets: 4
Reps: 8, 8, 6, 4
Increasing weight.

Exercise 3:

• Standing tricep rope push downs

Sets: 3. The third set is a drop set.  Drop to half of the weight you are using.
Reps: 12, 10, [8, 12]
Increasing weight each set.

Superset with

Exercise 3.1:

• Standing hammer rope curls

• The third set is a drop set.  Drop to half of the weight you are using.

Sets: 3.
Reps: 12, 10, [8, 12]
Increasing weight each set.

A drop set is where you perform an exercise with a certain weight for a number of reps, and then drop the weight to a lighter weight and perform a few more reps to really exhaust the muscle.  You can drop the weight more than once if you want.

Exercise 4: 

• One hand triceps press down

Sets: 2
Reps: 12, 10
Increasing weight each set.

Exercise 4.1:

• One hand bicep concentration curl on the cable machine or using a dumbbell

Sets: 2
Reps: 12, 10
Increasing weight each set.

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