Arms/shoulders workouts that works for me!!!!!!

R u trans ftm? Do u want wider shoulders? Or just want to be stronger and physically healthier?

SAME HERE. LET’S WORKOUT TOGETHERRRRRR

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Stuff I use!

• 2kg dumbbell (I use only 1, but 2 is good too)
• Uhhhhh, nothing else

Stuff that would be great to have

• Protein bar/drink
• Water bottle
• A place/time where you won’t be interrupted during the exercises

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Disclaimer!!! I’m not a professional trainer or anything like that. I’m just gonna be sharing things I do that works for me, and it may not be for everyone. The best way to achieve your goals is to figure out what works for you. 

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Dumbbell lateral raises

How I started this first: 2 sets of 15 (each side)

How I’m doing this now: 3 sets of 30 (each side)

This thing was REALLY difficult at first. Once I did 2x15 for 3 days, I started getting more used to it. I then gradually added more, and changing the amount of reps, and after like a month, I saw a bit of results! 

Also, one thing I didn’t know ⬇︎⬇︎⬇︎

Make sure you bent your elbows slightly when you do this!!! If you do this the wrong way, it might lead to some injury so please be carefull!!!

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Pushups

How I started at first: 2 sets of 5 knee pushups

How I’m doing this now: 3/4 sets of 15 full pushups

At first, I couldn’t even do a single pushup, so I started with doing knee pushups, and I think they helped me a lot! I went from “no pushups at all” to “15 pushups in a row” in about a month. Results will show if you are consistent. I know a lot of people don’t know when to change reps and amount of pushups to do in a row, so here is a daily guide that I actually used!

Level 3 is the easiest, level 1 is the hardest. For example, on day 8 (bolt day) if you’re regularly doing level 2, you will challenge level 1.

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Shoulder press

How I started at first: 2x15 (each side)

How I’m doing it now: 3x30 (each side)

This one targets the shoulder part. Same goes for every other workout I’ve mentioned, go up, and then when you’re lowering your arm, make sure to move slow and steady. Do controlled workouts!!! Don’t let the weight control you, you control the weight. 

 

You don’t need to have 2 dumbbells! Doing one at a time is ok!

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Yeah I guess these are the main stuff that I do, and the things that I think are working for me. Try to be consistent, and add more reps gradually. Maybe do it in the morning, and afternoon. The best thing to do, is to just start. Don’t try to completely copy a workout routine from something. My workout routine is just bits of others routines that actually work out for me.

Me personally, I think reps are important when it comes to working out. Even if you are terrible at pushups, do it twice. Just even 2 reps could be a starting point to even more reps. 

Make sure you won’t be interrupted during the reps. Especially if you only have one dumbbell. I don’t like it when for example, I did 30 lateral raises on my right, but 15 on the left and I have to stop because my dog is barking blah blah yk. Even if I resume, my left arm just has extra break time? And it would basically be like 1 rep of 15, and I would not want to do that.

Some weeks, I really feel like being healthy, so I ask my mum to make me meals with slightly more protein than usual, or having less carbohydrates. She always helps me and gives me advice! I also sometimes get protein bars from stores during the weekends. Idk why but like it really tastes good and I’m kinda getting addicted to it. It motivates me a lot, and overall, I think it’s helping me build more muscle. 

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Everybody has a different body, and a different goal. The best is to gather a lot of information, and pick out bits that do actually works out for you. You can keep changing your routine until you find something that really fits you! (Just like the 3 I mentioned above) 

Remember to have a healthy diet, good quality sleep, and stay hydrated!!!