Workout Wednesday ~ Shoulders, Forearms, & Abs Cardio



Happy Workout Wednesday all ya’ll beautiful people!

I want to take a second before I get into this week’s workout to talk about the importance of listening to your body. Not when it says, “It’s okay to eat a dozen cupcakes.” LOL But when you feel something funky, take it easy before the funky turns to pain. I woke up yesterday with a funky feeling in my left elbow. Not pain, but like the small pressure you feel when you need to see a chiropractor.

I’ve had two previous elbow injuries. Both times I ignored the early signs and just kept on with my daily activities, both times I ended up in so much pain eventually that it was hard to function at all, and it took almost six months to fully recover. So needless to say I pay pretty close attention to those funky feeling now.

I happened to have a chiropractor appointment already scheduled. Dr. Ed worked on my elbow and showed me a couple things to do and advised not bending my elbow too much. I hadn’t worked out yet. I didn’t want to take the day off and debated just doing a cardio session. But took a minute to think about my workouts and what they required. My shoulder and forearm workout only had a couple of moves where it is necessary to bend my elbow. Replaced those elbow bending exercises, went a little lighter on the weight, and ended up having a great workout.

So listen to your bodies folks, I did and woke up today with no funky elbow feeling! Also, it’s abs and cardio today, so it’ll have another day before I really work it, but I will crush my chest workout tomorrow!

Here’s my workout from yesterday.

Shoulders, Forearms, and Abs/Cardio Workout


Standing Front Barbell Raise Over Head 4sets – 15reps – 90 seconds rest


(Triple Set – no rest between exercises – 90 seconds between sets)

Front Two-Dumbbell Raise 3sets – 15reps

Seated Side Lateral Raise 3sets – 15reps

Car Drivers 3sets – 15reps – 90 seconds rest


(Triple Set – no rest between exercises – 90 seconds between sets)

One-arm side lateral raise palms back 3sets – 15reps

One-arm staggered front lateral raise 3sets – 15reps

Seated Bent-Over Rear Delt Raise 3sets – 15reps – 90 second rest


(Triple Set – no rest between exercises – 90 seconds between sets)

Seated Dumbbell Palms-Up Wrist Curl 3sets – 15reps

Seated Dumbbell Palms-Down Wrist Curl 3sets – 15reps

Standing Palms-Up Barbell Behind The Back Wrist Curl 3sets – 15reps – 90 second rest


Twenty minutes of Abs/Cardio

I set a Tabata timer for 30 seconds exercise, 30 seconds rest, 20 rounds.

During the exercise time, I would jog in place, and the rest time picked an ab exercise and did it as fast and hard as possible without losing form.


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.