I rarely do body-part split workouts any more. I have a solid muscle base and don’t need to build much more. I also despise working certain muscle groups, and began skipping those days all together for some extra time on the elliptical with a Keeping Up with the Kardashians marathon.

Nothing like burning some brain cells while you’re burning some fat.

Some days, I’m just really in the mood to hit a muscle group hard, if for no other reason that I want to lift heavy.

Chest is one of those muscle groups that I just dread working. It’s a complete snoozefest.

So I added some shoulder exercises in today to keep me interested. And of course, some cardio bursts at the end. I just can’t sit still.

Chest & Shoulders Supersets

4 sets of 10 reps for each

Incline dumbbell chest press


Overhead shoulder press

Dumbbell chest fly

Dumbbell lateral side raise

Barbell front raise

20 Burpees

60 seconds Mountain climbers

20 pushups

Repeat the last 3 exercises twice.

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14 Responses to “Fitness Kick Start: Chest and Shoulders Focus.”

  1. #
    april — June 22, 2010 @ 4:34 pm

    I have some dreaded body parts to work..namely biceps!!


  2. #
    Mae — June 22, 2010 @ 6:06 pm

    This routine sounds great, this is defiantly something I’ve been looking for!! I think I’ll try a (MODIFIED haha) version later this week.


  3. #
    Naomi(onefitfoodie) — June 22, 2010 @ 6:34 pm

    love it…i always superset ,it shortens the workout and keeps my HR up!! I want to workout with you Jess!!


  4. #
    Wei-Wei — June 22, 2010 @ 7:26 pm

    So you would recommend for people trying to build muscle to work separate body parts first? :S



    • Jessica — June 23rd, 2010 @ 5:29 am

      Not necessarily. I’ve had clients see great results with a solid 4 day upper/lower split.


  5. #
    Kacy — June 23, 2010 @ 5:16 am

    I love working chest! It’s legs I dread. Looks great.


    • Jessica — June 23rd, 2010 @ 5:28 am

      I hate a love/hate relationship with legs. I dread biceps.


  6. #
    MelissaNibbles — June 23, 2010 @ 5:34 am

    What is a burpee?


    • Jessica — June 23rd, 2010 @ 5:36 am


      If you are a beginner, you can skip the pushup in the middle.


      • MelissaNibbles — June 23rd, 2010 @ 5:43 am

        Oh! I do those all the time. I call them “Floor Humpers” though.

        • Jessica — June 23rd, 2010 @ 5:51 am

          I like that name better. :)

  7. #
    Alycia @ Fit n Fresh — June 23, 2010 @ 11:11 am

    Awesome workout! I’m definitely doing this strength routine in place of one of mine this week



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