Asha Shoulders Workout

The Asha Workout Takeover focuses on shoulder training with an emphasis on proper form and muscle isolation. The workout consists of several exercises targeting different aspects of the shoulder muscles.

Workout Instructions


Shoulder Press

4 sets, 8 -10 reps


- Focus on controlling and lowering the weight slowly, keeping traps down.

- Brace core throughout the whole movement.

- Once fail last set drop the weight and perform a dropset and rep until failure.


Standing Single Arm Lateral Raise

4 sets, 8 -10 reps each arm 


- Keep your shoulder blades pulled back and down.

- Lift and lower the weight smoothly.

- Focus on Lateral Deltoid: Use the side shoulder muscle for the lift.


Cable Rope Rear Delt Face Pulls

4 sets, 10 -15 reps 


- Stand with your feet shoulder-width apart and grasp the rope handles in each hand, ensuring your palms face each other.

- Pulling the rope handles toward your face. Maintain a focus on contracting your rear deltoid muscles as you perform the pull, directing the handles toward your forehead or temples.

- Keep your elbows elevated and pointing outwards during the pull.


Dumbbell Seated Front Raise Alternate Arms

4 sets, 10 -15 reps 


- Begin by sitting on a sturdy bench with your back against the backrest, ensuring your feet are firmly planted on the ground for stability.

- By lifting one dumbbell at a time, extending your arm straight in front of you.

- Continue alternating between arms, lifting and lowering them smoothly and with control.


Dumbbell Seated Upright Dumbbell Rows

4 sets, 10 reps 


- Hold a dumbbell in each hand with an overhand grip and allow your arms to hang straight down in front of you.

- Lifting the dumbbells straight up towards your chin, leading with your elbows.
Keep the dumbbells close to your body as you lift.

- Focus on squeezing your shoulder blades together at the top of the movement to engage your upper traps and rhomboid muscles effectively.


Dumbbell Seated Lateral Raises

4 sets, 20-25 reps or to failure


- Hold a dumbbell in each hand with your palms facing your thighs, allowing your arms to hang naturally by your sides.

- Raising both dumbbells out to the sides simultaneously, lifting them to shoulder level or slightly below.

- At the top of the movement, pause briefly and focus on squeezing your lateral deltoids to maximize muscle engagement.