Total Gym Workout For Sexy Shoulders

Sexy Shoulders video

Bring The Sexy Back To Your Shoulders:


It’s that time of the year where we crave some summer heat. No more hats, scarfs, boots, or heavy clothes- thank goodness! So are you ready to sport your sleeveless tops and swimsuits?!


If this sounds appealing to you, focus your goals on developing your shoulder muscles for a sexy hourglass shape.


You can achieve this by simply developing the shoulder muscles to make the waistline appear smaller and more balanced with the lower body. Creating a broad, sleek, and defined look in your extremities creates the effect of having those ‘goddess-like’ proportions that you can confidently strut around. This Sexy Shoulder Workout is a follow up to a previous blog. Use both of these Sexy Shoulder workouts to get the most variety and results out of your body.


Shoulder Importance

Strength training the entire shoulder area not only creates a sexy look, but it is also very important as the shoulders help with the daily things you do, such as carrying your purse, lifting heavy bags or boxes, carrying children, lifting things overhead, and is involved in any athletic activity you may partake in.


Benefits of Developing Sexy Shoulders:

  • Strength in the shoulders prevents injury
  • Strong shoulders help with daily tasks & activities
  • Complements your wardrobe
  • Makes your waistline appear slimmer and more proportional to your body


So if you want that hourglass physique and divine deltoids for the summer heat, you need to rev up your workouts and focus on movements that will facilitate the change you’re looking for!


The Workout

This Total Gym “Sexy Shoulders Workout” provides you with a great routine that works the shoulders in all ranges of motion to produce sexy muscles! All you have to do is stay committed, consistent, motivated, and fuel your body with a clean diet. This should consist of consuming a lot of colorful vegetables, lean proteins, & drinking plenty of water. I suggest reviewing your diet to see what you are currently eating and what you may want to change to produce the results you want.


The workout details are listed below in the chart. Please read, review, and learn the exercises by viewing the video thoroughly. With a balanced combination of diet, specific shoulder exercises, and cardio workouts, you will be well on your way to looking and feeling your best this summer to confidently show off those sexy, sculpted shoulders in whatever you wear!


Sexy Shoulders Workout

All Fitness Levels



  • Perform this workout on 3 NON-CONSECUTIVE days for 2 consistent weeks. Then continue this routine into your workouts to maintain shoulder strength & muscle definition.
  • Perform each exercise for 15 reps in circuit format (one after the other) with no rest between sets.
  • Once one cycle is complete, perform the ‘active’ core rest for 2 minutes.
  • Repeat the circuit 2xs through.
  • NOTE: Try to alternate the equipment used where you see to use weights (wts) & bands to keep the muscles challenged and guessing.



Total Gym / light-medium Hand Weights (wts) &/or Bands

*Weight used depends on your strength level


Arm circles (small/ big)

Alternating arm swings

Bear Hug Swings

Squat & Press (wts)

Lunges (bands)


The Workout:

1. Arm Circles (plié stance w/ wts/ bands)

2. Alternating Front/ Side Raises  (TG)

3. Rear Delt Flies (TG)

4. V-Raises & Pulses (wts/ bands)

5. Plank: Hold plank for 15 seconds on hands, 15 seconds on forearms for 1 minute

6. Rainbow Arcs: Forearm plank, arc the hips up & over to each side for 1 minute



Cool Down:

Overhead stretch & lean

Shoulder opener

Wall Stretch


*Whole circuit should take 15 minutes tops to complete!


Suggested: include additional core/ cardio/ lower body workouts on other days



*Check out the video to see how these exercises are performed.


Get ready to proudly peel off those winter layers and show some skin as your shoulders start to shed some muscle definition! With consistent work, determination, and motivation to perform this program, developing sexy shoulders will be on their way!


Best Always,


Maria (purchasable workout videos) (workout clips)

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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