Shoulders have been one of the hardest body parts for me to improve over the years but also one of my favorite to train. Check out the full-length video of my shoulders and arms superset workout!
Categories
Copyright © 2023 Nicole Wilkins. All Rights Reserved.
Hi Nicole,
Great video ! I am very happy to be part of your website 🙂
I have got a very specific question : when you are weeks out of a competition, how much do you train abs ?
Thanks
Log in to replyGwen
4-5 times a week
Log in to replyCan’t wait to try this out!
Log in to replyLOVE your Real Training videos. I pay special attention to your form, and when I’m in the gym I pay special attention to my form with yours in mind. You are an awesome motivator and a great leader. Thank you for sharing your expertise with us. There are so many contradicting sources of information out there, and it is comforting to know I can take whatever information and advice you have for us as true and accurate and go with it. On a side note, I was impressed you are not even wearing gloves, ouch.
Thank you, again!
Log in to replyAmazing Nicole!!! Really enjoyed this workout! You are an Animal!!!! Must be so hard working out with camera’s on you and no headphones, lol!!! But I really, really appreciate the opportunity to work out online with you!!!! Burning everywhere, lol! Have a Great Night!!! Curt
Log in to replyAMAZING…….. can’t wait to try this tomorrow!!! Coming from back surgery myself , knowing you injured your shoulder and is still challenging yourself is inspiration….
Log in to replyWarm up good! Enjoy 🙂
Log in to replyGreat workout, not as time consuming, and that last
Log in to replysuper 7 sets help complete the job…..can work great
for me.
Thk u!!
Thank you for the great workouts and information!! Do you train chest and what exercises do you include? Thanks I look forward to your videos and blog entries
Log in to replyYes I do. I will be posting video with a full chest workout soon!
Log in to replyI love this! As someone who has nearly 50 pounds to lose, do you recommend doing weights and cardio or mostly cardio until most of the weight is lost?
Log in to replyWeights and cardio both! The diet is going to make up 80% of your weight loss-
Log in to replyDude, Nicole I loved this video.. We got to see all your rests and everything! Super real right there! Thank you! 🙂
Log in to replyNicole I am noticing you are changing weights when you do this video. I havent worked out in over a year and just now starting to get back into it. could u help me out with the weight difference part. I have forgotten a little bit since its been awhile. Thanks girl!
Log in to replySooo lovin this workout video. It makes me giddy and motivation up to here! However, I’m sorry, but the song with profanity in it is not very tasteful (to put it kindly). I wouldn’t pay to hear music like this anywhere. Please consider not using such music. I am a such a huge fan of yours Nicole (and that is an understatement), signed up for the membership in a flash when I found out you were offering it, Please consider the profanity aspect por favor?
Log in to replyLove your videos. I am just starting out lifting and learning as I go this is very inspirational. I also have the same left shoulder imbalance and find it very aggrivating at times. Thank You 🙂
Log in to replyHi Nicole,
Log in to replyI just loved this video and tried the workout early this morning, which was fantastic. It’s only the afternoon and I can feel the DOMS starting to kick in already.
I look forward to seeing more of these real time workouts.
I will be doing many more when I start my Olympia prep and a few more offseason videos, stay tuned!
Log in to replyLoved the video! What is the name of the music you had playing…love it!!
Log in to replyNicole…. how many sets and exercise do you typically perform per body part?? My shoulders are a great challenge as well….. how many sets and exercises do you recommend?
Thank you.,
Log in to replyDid this today! My shoulders are screaming at me now!!!….and I did no where near he weight you did. Thanks for putting together a great shoulders/arms workout!
Log in to replyYou mention higher reps for this workout what about if you need size. Do you do lower like 8 reps?
Log in to replyFor size 8-12 reps. I have gained muscle lifting as heavy as I can and still getting 15 reps- or doing drop sets that include a total of 30-40 reps. Focus more on getting as much blood flow to the working muscle as possible and don’t get stuck on a certain number.
Log in to replyThank you! I have had a trainer tell me to do 5 reps heavy and never mind the high reps – but I have been unable to increase my shoulder strength so I am trying your way. 🙂 I can’t wait to see more training videos…. Giving form instruction is so helpful…. …
Log in to replyOk Nicole so I tried this workout today.
I work out 6 x a week. I have been training for a couple of years now and love it.
I think giving my shoulders attention on their own was good for me today.
I only did the arm segment of the training.
Shoulders are not my strong point but this is what I was able to do. (I sometimes get a pain in my right shoulder, but I am able to work thru)
warm ups (mobility is huge I know that and feel better when I do it)
Seated press 15×15, 20×12,20×10, 20×8,20×10 (believe it or not this was difficult
one arm 15×10, 20×8 (was unsure if I should rest here because I was alternating so didn’t
plate raises 25×20, 35×10, 25×12 (arms are straight or a slight bend?)
rope rear delt 40,60,50 all for 15x
rear delt machine 30×15, 40×12, 40×10 (loved seeing this work) 🙂
seated lat 7 sets with 12lbs.
How can I increase these weights or what method should I use to increase them? When I start to feel comfortable with what I am doing with the 20s should I go up to 25? Also, can I do this shoulder work for 4 weeks?
I would have normally done shoulders with back… but will do back by itself …
I really enjoyed the full video! It goes thru each movement and helped me to put things in perspective.
Log in to replyIn the plate front raise, arms are slightly bent. If you can do more than 12 reps with a certain weight, try going up and doing 10 reps. Glad you enjoyed the video 🙂
Log in to replyI’m so happy I joined 🙂
Log in to replyFantastic video! Thank you so much for posting! So helpful!
Log in to replyshort on time this week going to slam shoulders with arms. going to do this routine Christmas eve. Thank you I really enjoyed the tutorial. Hugs, Alicia Ramos
Log in to replyGreat video! I too love to work my shoulders and need to get them bigger and build more of a round cap on them. Is there a certain shoulder exercise I should focus on to target the caps?
Log in to replyGreat video! I too love to work my shoulders and need to get them bigger and build more of a round cap on them. Is there a certain shoulder exercise I should focus on to target the caps? Thanks for all your great advice you give us
Log in to replyAll of them LOL. Doing the workouts provided on this site will help.
Log in to replyOldie but goodie video. I’m off to try this workout right now. Thanks for everything you share with us, Nicole. Im so motivated by you! Keep it up!!
Log in to replyMy favorite exercise is the seated 7s!!! Awesome pump when done.
Log in to replySooooo goooood!!! 👏🏻
Log in to replyCould you please list the exercises and sets/reps for each? Thanks!
Log in to replyIf you watch the video, it has it listed at minute 35 or so. Take a picture of it and bam!
Log in to reply