Fitness Tip Tuesday – Shoulder Exercises For Women 3rd Circuit

Shoulder Exercises For Women

3 weeks to go before the photoshoot. What do you think…will I be ready? You better say yes 🙂

Workout Breakdown, Circuit # 3

Exercise 1: Rear Delt Fly with Resistance  3x 12
Exercise 2: Unilateral Shoulder Press   3x 10-12 each shoulder

See circuit # 1 –> Beautiful Back and Shoulder Workout




  1. Anna says:

    Of course you will be ready!! You already look AMAZING! I can’t wait to see your pictures and for FBL 2 to come out! Keep bringin’ it girl! You explained the reason for using the machines at the end very well, thanks!

  2. genevieve says:

    Oooh look at that back and shoulder – definition baby!
    You def. will be ready!

  3. Wanda says:

    Hey Flavia

    I’ve enjoyed your videos and they help me a lot when choosing correct exercises for specific areas of the body, thank you. I was wondering what machine were you using to do the 1st exercise rear delt fly with resistance. It isn’t one that looks familiar. And btw you are looking great, keep up the good work. You’ll be awesome for your photoshoot – good luck to you:o)

    • Flavia says:

      Thanks Wanda. That is the rear fly machine with an added resistance band so there is resistance on the way back as well. (same machine as chest fly)

  4. Flowerd says:

    Wow love your workouts you are amazing. Want you back!! I was wondering what workout split you you do a 4 day split? Or do you work each muscle everyday separately? Thank you trying to get a good routine down

    • Flavia says:

      Thanks! I do Mon- Quads (some glutes and calves) Tues- chest, bi’s, tri’s Wed- Shoulders and Back Thurs- Cardio only Fri- hamstrings and calves Sat -back and shoulders again. I add in abs everyday to warm up too. My routine changes depending on my goals and I add more cardio when I want to lose weight fast (HIIT)

  5. Lori says:

    Flavia…you look amazing and YES! you are and will only improve in the next 3 weeks to be ready for your photoshoot! I too can’t wait for FBL 2!

  6. Margaret says:

    Hi Flavia!

    Awesome tips/vids on shoulders! Keep up the good work! I was wondering, what brand name workout shoes do you wear?

    Blessings on your photoshoot! 🙂

  7. Beth Elsey says:

    On your reverse fly, for people who have had shoulder problems, I was told not to go beyond 90 degrees–even in the pool when I went farther back I had pain. Just thought you might mention that. I had rotator cuff repair in 2009 and all is well otherwise.

  8. janet says:

    man…Im way over the hill at 57, but want to get a better body….is it possible??????

  9. adrianna says:

    why do you have a band on the rear delt fly? What’s the difference with it as appose to without it?

    • Flavia says:

      It helps for resistance on the way back (eccentric movement). It isn’t needed, just adds some extra resistance for longer time under tension.

  10. Seema says:

    Hi Flavia!

    My gym does not have a rear delt fly machine (it’s a small gym). Can you suggest an alternative exercise?

    Thank you for all your videos and advice. Love them!

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