In Gym

Day 20 - Shoulders

  1. Seated Dumbbell Military Press (3x10)
  2. Lateral Raises (3x12)
  3. Rear Delt Fly (3x10)
  4. Front Raise (3x10)
  5. Face Pull (3x15)

Seated dumbbell military press

3 Sets of 10 Reps

  1. Once you are seated, rest the dumbbell on each thigh. Sit with your lower back firmly against the back of the bench.
  2. Raise the dumbbells from your thighs and bring them to shoulder height. If you have heavy dumbbells, raise your thighs one at a time to help lift the dumbbells
  3. With the dumbbells at shoulder height, slightly rotate your palms at a 45 degree angle.
  4. Begin to press the dumbbells above your head until your arms fully extend.
  5. Pause, and then lower the dumbbells back to shoulder height.

lateral raises

3 Sets of 12 Reps

  1. Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Make sure shoulders are back and core engaged.
  2. Raise your arms simultaneously just a couple inches out to each side with a slight bend in your elbows.
  3. Pause and hold for a second at the top of the movement and then lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides.

Rear Delt Fly

3 Sets of 10 Reps

  1. Stand with feet shoulder-width apart holding dumbbells at your sides.
  2. Press the hips back in a hinge motion bringing your chest forward almost parallel to the floor. Allow the weights to hang straight down, palms facing each other
  3. Maintain a tight core, straight back, and slight knee bend. Raise both arms out to your side, squeezing the shoulder blades together. Make sure to Keep a soft bend in your elbows as you pull your shoulder blades toward the spine.
  4. As you lower the weight back to start position avoid hunching your shoulders up during the movement.

Focus on the muscle mind connection of the shoulders blades coming together.

front raise

3 Sets of 10 Reps

  1. Standing slightly wider than shoulder width apart, hold dumbbells in front of your thighs, palms facing down. Pull your shoulders down and back maintaining this position throughout the exercise.
  2. Lift the weights upward while keeping a slight bend in the elbows to reduce stress on the joints. Pause when the arms are approximately horizontal to the floor.
  3. Return the dumbbells to the starting position at the thighs with a slow and controlled motion. If you are having to swing your body, reduce the weight load.

face pull

3 Sets of 15 Reps

  1. Set up a cable pulley machine so the pulley system is positioned slightly above your head. Use the rope attachment that features two hand-holds for this exercise.
  2. Reach up and grasp the handles with a neutral grip. Step back until your arms are fully extended.
  3. Pull the rope toward you just enough to start lifting the weight from the stack, engaging your shoulders and rolling them back to create good posture. We want to avoid your shoulder hunching or rolling forward.
  4. Pull the handles of the attachment straight toward your forehead. Keep your palms facing in as your elbows flare outward toward the sides, engaging the rear delts.
  5. Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend

Day 19

Day 21

Review your goals and refine them.

Goals need to be specific and challenging. At the beginning of this program you set goals, but it’s good practice to review them and refine them or increase them if need be. Perhaps you’re stronger than you thought, or you’ve lost weight more quickly than you imagined. Average goals produce average results, and nobody remembers the average.

Don't forget!

There's a full community of like-minded Wilderness Athletes taking action. Get in on the conversation for and help keep each other accountable.