Training Journal #1: Shoulders

IFBB Figure Pro Heather Dees' Training Journal #1: Shoulders

I am very excited and honored for the opportunity to team up with FitnessRx and share my workouts and training regimen with all of you. I hope that I can reach the ladies out there looking to train hard in the gym and get the advice that is necessary to improve their physiques and reach their respective goals. Weight training has completely changed my life and has motivated me to maintain a healthy physique, but like a lot of women out there, I was clueless on what to do when looking at all the machines and free weights at my local gym. With some great instruction and consistency, I am now able to navigate my way around the gym and complete an intense, effective training session. It is amazing what you can achieve with the right instruction, advice and consistency when it comes to weight training.

Today I will give you a rundown of the way I train shoulders. Shoulder development is so important to create overall balance and symmetry to a women’s physique. With deltoid development, your upper body will appear wider, giving your waist the v-taper look that is desired. It has taken me a lot of time in the gym and specific attention to build my delts. I am now at a point where I don’t need to train them as heavily to maintain the lean muscle tissue I have acquired.

Shoulder Workout

Dumbbell Overhead Presses

3 Sets
Reps per set: 15, 12, 10

  • Make sure you keep your abs tight and core stable.
  • Go slow— two counts up and two counts down.
  • Don’t arch your back to try and get the weights up. If your back is arching, grab some lighter dumbbells.

Dumbbell Side Raises with Bent Arms

4 Sets
Reps: 18, 15, 12, 10

  • You can perform this exercise seated or standing.
  • Again, keep good form.
  • Don’t swing your arms (no heaving).
  • Keep it slow— 2 counts up 3 counts down.

Dumbbell Front Raises

3 Sets
Reps: 15, 12, 10

  • Raise one arm at a time, concentrated on squeezing the delt.
  • Alternate arms, doing number of reps per arm.
  • Stand with feet shoulder-width apart.

Machine Rear Delt Fly (also known as peck deck)

4 sets
Reps: 18, 15, 12, 10

  • Sit facing machine, with your chest against the pad, and tight abs.
  • 2 counts back, 2 counts forward.
  • Retract the shoulder blades as you move your arms in a reverse fly motion.
  • Keep your elbows up and focus on “pulling back” with your rear delts, not pushing back with your hands.

Seated Row Arms High (90 degrees of shoulder abduction)

3 sets
Reps: 15, 12, 12

  • Grasp handles with palms facing down.
  • Keep tempo 2 counts, retracting the shoulder blades, 3 counts release.
  • Always keep your abs and glutes tight and your neck relaxed.
  • If you ever have a problem with holding your form, lighten your weight and then finish your set.
Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group