Shoulder-Transformer Workout | Amy Updike IFBB Bikini Pro
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- Sculpt every angle and build round, full muscles with IFBB Bikini pro Amy Updike's total shoulder workout.
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Amy Updike, NLA For Her-sponsored athlete and IFBB Bikini pro, loves transforming her body with targeted workouts designed to build muscle and sculpt curves.
"Shoulders are one of my favorite muscle groups to lift with," says Updike, "I like to do this workout once a week for muscle building and to help make the shoulders appear more round and athletic."
Begin the workout by warming up with a couple of lighter exercises in the 20-rep range. Add more weight as you drop to sets of 12-15 reps. Finish up with heavy double dropsets at the end. This all-over shoulder workout should take 45 minutes to complete.
| Lateral Raise and Around-The-World |
As Updike explains, the shoulder is an easily-injured joint, so it's important to adequately warm up. You'll use the first two exercises as your warm-up, choosing lighter weights for the lateral raise and completing 2 sets of 20 reps.
"During the lateral raises, keep your body upright, your shoulders back, and your elbows up," coaches Updike. "You're using light weight, so use good form."
The second warm-up exercise is around-the-worlds using a weight plate. Do 2 sets of 10 rotations in each direction.
As you perform each rep, move your shoulders and elbows around with each rotation.
"Focus on bringing that plate around your head instead of just spinning it at the top," Updike says.
You're still warming up, so stick with a lighter weight for now, and stretch during your rest periods to increase your mobility and prevent injury.
| Seated Arnold Press |
Now that you're warmed up, move on to the heavier exercises. Updike's first choice is a classic shoulder builder, the Arnold press.
"I like this exercise because it's a compound movement that targets both the front and medial deltoid muscles," explains Updike.
Indeed, the dynamic, multi-planar motion of this lift has made it a popular shoulder-building exercise since Arnold Schwarzenegger made it famous.
Hold dumbbells in front of your chin with your arms parallel to each other and your palms facing you. Rotate from your shoulders as you bring the weights out and back, so your palms face forward as you press up. Extend your arms but don't lock out your elbows at the top. Follow the same path in reverse as you return to the starting position. Complete 4 sets of 12-15 reps.
| Front Raise with a Plate |
This exercise is great for isolating the front delt. To increase muscle size, think about increasing the time under tension as you lower the plate. Control the weight, don't let it fall.
"I want you to use a neutral hand position, and bring the weight up to your shoulders," says Updike. But stop there. "If you go above shoulder height, you take the tension off the muscle," she says.
Use a weight you can lift slowly and under control for 4 sets of 12-15 reps.
| Bent-Over Dumbbell Reverse Fly |
You've worked the medial delt and the front delt, so now it's time to focus on the back of the shoulder. When performing this exercise, you're going to bend over by hinging forward at the hips, keeping your core tight and your knees slightly bent. Hold the dumbbells with your palms facing each other so when you lift the weights up, your palms face the ground.
"Do your best to squeeze your shoulder blades together at the top of every rep," says Updike.
Keep your back straight and try not to swing your body as you work through 4 sets of 12-15 reps.
| Upright Row |
With your entire shoulder complex primed and ready to go, reach for some heavier weight, in this case a barbell. Use an overhand grip, hands close together. As you pull up the bar, bring your elbows up and out with each rep.
"Don't ever sacrifice form to lift heavier weight," cautions Updike.
Keep your back straight and avoid using momentum as you lift the bar for 4 sets of 12-15 reps.
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instablaster...
GREAT routine, her shoulders look amazing. Also, thank you for representing this amazing phenomenal female physique without breast implants. A lot of miserable people might comment on it, as miserable people on the internet do, but it's a real inspiration for women like me who are constantly resisting pressure to get modified. Amy is incredibly gorgeous, determined and STRONG (inside and out no doubt) -- new role model for sure!
I totally agree with you, well said!
A woman does not need breast implants to have an amazing physique. It is an option by all means, nonetheless IMO the body nature gave you and you chisel every day is how it should be.
She is outstanding by the way
Don't get modified Nikki! Stay you! Natural is beautiful!
Nikki Tate I completely agree! Since losing a lot of weight mine have shrunk and I have considered getting implants down the road but I keep seeing females in my gym and on social media who are natural and they still look feminine! I’m leaning more towards staying natural no matter what💪🏻
Yeah I agree. I hate it when people, mostly men, say to muscular women that they're probably 'a man' because they don't have big breasts. They don't understand the female anatomy. Some are born with big breasts and some aren't. But also you lose it when you exercise especially lift weights.
Thanks Amy, I'm 54 and started lifting a couple of years ago... your my favorite, because you seem the most sincere !! Thank you for tge videos !!!
Really love your routine. I have been doing for about 2 weeks now 2x a week and I can really see some definition start to show....Thank you
I hope my message finds you well. I did your workout 💪 4 years ago then my life changed badly 😢 I'm looking now for the best shoulder workout and I'm here again 💪
My go-to shoulder workout...LOVE IT!
She's a beauty, god bless Amy updike
This is my new favorite shoulder routine! I've only done it twice but I love it and really feel a difference already! :)
Worked on 3 sets to (most exercises) 10 reps to start and was done the full routine in 35 mins. Great shoulder burn out. I can't wait to see how they feel tomorrow!
I did this yesterday at the gym and felt the BURN! Loved it. I loved the around the world. Never would have thought of that.
I know dumbles exercises well..and love to do that...❤❤❤it's my homely ...each of this are rocking and I enjoy to do everything....😍😍😍
Thank you Amy and BBcom ! Great vid :)
Followed this workout today... nicely explained, easy to follow! Great video.
I needed to watch this so badly. Thanks for this video.
This is a great video to help people with their shoulder exercises thank you for posting
I need this workout for my shoulder, thank you for the tutorial
Great video girl! I like how it’s something I can do at home.
Did shoulder today...Love shoulders.want to do more shoulders😊😊
Shoulders 4 Life!!
So helpful thankyou so much!
amazing workout , i definitely going to try it!!! you are amazing too by the way :)
Great video, thank you!
Did this workout today at the gym! Loved it! My shoulders are already sore! Love that feeling! I plan to do this workout once a week for the next 5 weeks. Can’t wait to see the results!!
And? how it went?
Nice job, keeping your body fit in the right ways, you look great
Very informative, thank you ;))
lo voy hacer next week!! yeyey thanks;)
Nice well defined shoulders 👌. LOVE the workout
Around the world, nice workout name :)
saweet! I'm going to try it! :)
Amazing JOB
overhead presses are awesome.
It's really effective for building shoulder...👍
Great workout. Enjoy doing it
So good 👍🏻
Thank you 😊
Excellent one
I'm going to try it. I'm weak in the shoulders, cardiorod thanks
Especially the plate roll and upright row. If you want shoulder injuries follow this advice!
I agree with Nikki Tate. Amy Updike is absolutely beautiful and natural. Perfect physique. As a fitness trainer I am always looking for ways to improve and show my clients that they do not need to b enhanced. Nice work Amy, you look amazing and you are so inspiring😘👊
Super!!!!💪
Her warmup is my actual workout. Ok😭
You go girl
This is a wonderful video from Amy very informative diverse exercises very smart and beautiful woman
I love videos that I can workout to and not have to pause it to do the reps / please make one like this
Somebody knows the shoes brand she's wearing in this video? Because I love it!!!
thanks
Hi Amey Udlike, Thank you for the WorkOut tips ...🏋🏼♀️🤽♀️🏊🏾♀️🏊🏾♀️🏇🏻
Two thumbs up !!! Baby
More workout videos from you please? =)
Jeff Cavalier from athlean x would yell at you for doing upright rows.
That was my thought too… I’m really sensitive to that because I did mess up my rotator cuff a few years ago due to interior rotation. Now I’m lifting a lot heavier weights and isolating the different areas of the delts without issue bc of Jeff. 👍🏽👍🏽👍🏽
I'm in my 50's and my shoulders are screwed up by doing exercises like what she's showing! Never do upright rows. And lateral raises, externally rotate the thumbs and lean forward to isolate the delts and minimize shoulder impingement. Her poor technique and form is going to give millions of followers screwed up shoulders like mine when they hit my age.
My shoulder and neck area hurt
lmao was thinking the same... do facepulls in place of it
Right on the money. There are many exercises proven to be practically hazards and are to be in the exercise graveyard. I know somepeople still do them, but depending how often and intensity, the long term effects could be severe. Better to avoid the dangerous exercises all together. Upright rows are one of them.
Doing this workout and loving it! Just curious how long to rest between sets?
awesome
Great
Thank
Nice
can you believe that she is the mother of 2 children, saw on instagram. omg :O
Saami Kanu Wow, that's a strong woman
How did you know ?
Good one amy, thanks. Alternate arms? ciao
THOSE shoes though ....hey can you post what they are? Great video!
Sunny Side Up Supra Footwear, I don’t think they have that model there a few similar tho
Great video! Can I ask how many times a week should I do these exercises for best results?
Nice physique, miss! Good workout to follow too.
TheSunMoon was
I like how she did warm ups with that massive plate.
beatifull
gracies
This is what FEMALE Bodybuilders should look like!
Definitely a good workout, and your shoulders are very impressive!
Great name
how about the nutrition? can you share what you are eating
How much should I rest between sets? thanks!
Wow 🏋️♂️💙🔥😁💪💚🌷🏆👈👑🙋♂️
Add military press with barbell or dumbells
What are the hitops you’re wearing?
do you have a leg workout?
how to have flat chest like yours I really want to have chest like yours :(!! NEED WORKOUT SUGGESTIONS!!! :( :'( without surgery I can't afford that
💪💪💪
We've known for years upright rows destroy rotator cuffs.......
Please give the name of the background music starting at 01:40 and ending at 03:05 I need it for my workouts
She is strong and beautiful
i love shoulders, but I do upright rows ?
What about the REAR delts? Don´t neglect them!
Reverse flies work the rear delts?
She did those with the reverse flies
@@uyenieccu Yes, they do.
Where can I find those shoes?
🙌🏻🙌🏻🙌🏻🙌🏻
YT has become very civil! Not one comment about 'Updike' in a shoulder raise video.
Hi you look great where are you located do you do personal training. Want to look like Cory Everson Ms Olympia 6 times
why once in a week i want to do it daily can i do ?
Do it sweetheart while u young,i was like u when I was age 40.'now I'm 51 I stop go to gym all i do now just run 5k a day👍👍I empress every men's/women's at the gym good feeling😁😁👍👍
How to get rid of hump neck
How to loss fat from chest?
❤
She's keeping dumbbell so nicely man I throw dumbbell after my workout
Her lastname made me smirk I'll admit....but still awesome.
Suggest appropriate diat for 30s Indian weather
Oooooo q bellos ojos
Do it once a week? Damn girl, do it every other day!
Hay give me more exercise for chest
annnd upright rows to completely impinge your shoulder nerves
Michael Lee Yes! I was told they are very bad for the shoulders.
@@RegisteredNurseL.A. The barbell version is a problem for some (perhaps 40 - 50 %) people. The dumbbells do not cause the same problem because each shoulder is working independently.
Добро
What's the workout after that warmup is finished?
Interesting Workout Shoes for the lady's 😅
Triceps tightening n belly pooch tightening please tell
belly is always the last to go, abs are earned in the kitchen 80% of your progress comes from your diet.
@@ArtCatsGamingFoodbyTinaNoire true mam I'm doing this thanks... Stay bless and make more videos
💪🙏
👍