Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 1

We're starting Elite Body with an intense, compound-exercise shoulder smash and following it up by crushing our biceps and triceps! Get in the gym and earn your elite.

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Shoulders are one of the most critical muscle groups in your body. From an athletic standpoint, they're involved in multiple major movements, from push-ups to front squats. If you're mostly into aesthetics, wide shoulders start that classic X-frame and make your waist look smaller. Healthy shoulders are also essential for many sporting and daily activities.

The Elite Body Trainer will help you learn the difference between training and exercising. Set an objective goal and use the workouts to achieve that goal. You're not just going in the gym to break a sweat; you're in there to train with intensity and purpose. An elite body doesn't just look strong, it is strong!

Elite Body Shoulders & Arms Workout
Watch the video: 15:26


Shoulders and Arms
1
Jogging-Treadmill Jogging-Treadmill

Superset
2

Push Jerk

1 warm-up set, 4 sets of 5 reps
Power Jerk Power Jerk

Standing Dumbbell Upright Row

1 warm-up set, 4 sets of 10 reps, Rest 60-90 seconds between sets
Standing Dumbbell Upright Row Standing Dumbbell Upright Row

Superset
3

Cable Rear Delt Fly

4 sets of 10 reps
Cable Rear Delt Fly Cable Rear Delt Fly

Front Cable Raise

4 sets of 10 reps, Rest 30-60 seconds between sets
Front Cable Raise Front Cable Raise

Superset
4

EZ-Bar Skullcrusher

4 sets of 10 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Drag Curl

4 sets of 10 reps, rest 45-60 seconds between sets
Drag Curl Drag Curl

Superset
5

Plank Pull-up

3 sets to failure
Inverted Row Inverted Row

Diamond Push-ups

3 sets to failure, rest 45-60 seconds between sets
Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)

Ab circuit
6

Plank

1 minute
Plank Plank

Side Bridge

1 minute each side
Side Bridge Side Bridge
Jackknife Sit-Up Jackknife Sit-Up

Ab Roller

20 reps
Ab Roller Ab Roller


Elite Body Training Tips

You're going to hit big-bang compound exercises before detailing your muscles with isolation work. By starting the workout with compound movements, you'll elevate a lot of anabolic hormones and get an adrenaline rush that will help push your performance throughout the workout.

It's difficult to maintain the same level of intensity throughout a long workout. That's also why you start with compound movements at the beginning of a session and hit isolation exercises toward the end. You may not be able to expend the same energy at the end of the workout, but you should still focus on doing the exercises correctly and with focus.

Today, you're going to train certain muscles that you can't see. When you're working your rear delts, for example, you have to visualize them doing the work. Close your eyes and imagine those muscles working.

Warm-up

Today, grab a jump rope for your warm-up. It's a great tool for this workout because jumping rope involves the shoulder joint. Studies have found that jumping up and down activates the reticular activating system, which is responsible for narrowing our focus. As you're jumping, you're not only warming up your body, you're preparing your brain to focus on the workout ahead.

Jump for about five minutes. Try tough intervals of 30 seconds, or go steady and do whatever feels best. Either way, you should break a sweat before you start the workout.

Rest

Time your rest periods to keep your heart rate up and your body warm. As you're training, you should feel like you're getting a cardio and resistance workout at the same time. For optimal growth, a 30-60 second rest period is ideal. However, you can vary your rest periods to change the intensity level. If you need a little more rest, take it. If you think you can handle a little less rest, then go for it.

Push Jerks

The push jerk is a power movement, so you don't need to do a lot of reps. If you do many more than five reps, your power starts to fall. If you don't have any power, you're defeating the purpose of the exercise. Keep the reps low and the weight heavy. Make sure the bar is on a level plane and keep it as close to your body as you can.

If you don't have access to an Olympic bar or don't want to do push jerks, you can do 10 reps of dumbbell shoulder press.

Push Jerk

Upright Row

It's easy to lose focus with this exercise. Remember, you're working your shoulders, so keep your hands close to your body and pull your elbows away from your body and up to the ceiling. You don't want the movement to come from the elbow, but from the shoulder.

Upright row

Flyes

Keep a little bend in your arms and pull evenly with both sides. Your arms should be up and on a horizontal plane. Draw them back as far as possible so you involve the delts instead of the lats.

Cable rear delt flye

Cable front raises

Lean forward and bring your arms higher to hit those front delts. Be sure to pull evenly with both sides. The movement should initiate with a contraction in the shoulder, not a swing. If you're using a swing to move the weight, you're just doing yourself a disservice.

Skull-crushers

Your elbows should stay close to your body. You can vary the depth of the bar as long as your elbows stay in. Concentrate on moving the load with your triceps, getting a great stretch, and squeezing at the top with a peak contraction.

Skull-crushers

Drag curls

The drag curl is an unconventional biceps exercise, but it's incredibly effective. It also provides a great change of pace from your usual biceps curls. Maintain a slight bend in the wrist and keep bar close to your body.

Plank pull-ups

These might seem like an inverted row, but instead of using your back to bring your chest to the bar, you're using your biceps. Use an underhand grip and flex at the elbows to pull yourself upward.

Plank pull-ups

Diamond push-ups

Diamond push-ups involve your chest, but they really torch your triceps. Your hands should be in a diamond position and your elbows should be in. Focus on extending your elbows and feel those triceps work!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.

breakfast

egg whites 4


ezekiel bread 2 slices


alternative breakfast

Egg white, omelet with chicken and oatmeal Try a clean, convenient, and delicious B-Elite Fuel meal!


snacks

almonds 15


protein shake 30 g of whey protein in water


lunch

chicken 4 oz


cooked brown rice 1/2 cup


steamed squash 1 cup


lunch alternative

Chicken breast with brown rice and broccoli Try a clean, convenient, and delicious B-Elite Fuel meal!


snack

cottage cheese 1 serving


apple 1


Dinner

grilled steak 4 oz


steamed broccoli or salad 1 cup


alternative dinner

sirloin burger with green beans Try a clean, convenient, and delicious B-Elite Fuel meal!


Snack

protein shake 30 g of whey protein in water


Peanut butter or almond butter 1 tbsp



Support muscle growth and recovery with this whey, casein, and ZMA combo!* Go Now!

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.