Ms. Olympia Andrea Shaw Shares Shoulder and Glutes Training Tips
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By Roger “Rock” Lockridge
Three-time Ms. Olympia and three-time Rising Phoenix World Champion Andrea Shaw is preparing to defend both of those titles in 2023, and she’s open about showing her fans hwo she goes about her business of bodybuilding. Shaw was recently in Vancouver, BC, and she filmed a training video at West Coast Iron for the Mutant TV YouTube channel, where she shared training tips for glutes and shoulders. These exercises could help you make improvements in those areas as well, whether you’re getting ready for the beach, stage, or simply want to improve.
Machine Hip Thrusts and Cable Glute Kickbacks
The champ can be seen going back and forth between a hip thrust machine and a cable station where she was performing glute kickbacks. She was performing these in superset fashion to save time and exhaust the glutes thoroughly. In between sets, she holds up four fingers, indicating that she’s going for the double four-peat this season.
Iso-Glute Machine and Abductor Machine
Shaw then starts doing supersets with another pairing – a glute kickback machine and abductors. Not all reps were shown, but you can see that Shaw is clearly putting in work from start to finish. Three supersets of these two movements conclude her glute portion of the workout.
Reverse Pec-Deck, Reverse Cable Crossover, Single Arm Cable Lateral Raise
Shaw moved onto shoulders, and she started with the rear delts. The reverse pec-deck isolates this area as well as any other movement you can think of. She even performs partials at the end to take it to true failure. She then goes to a cable station, and she starts performing a cable crossover type exercise that hits both the rear delts and triceps.
With the rear delts out of the way, Shaw shifted her focus to the lateral head of the deltoid. Single arm cable lateral raises hit the side delts with constant tension, and training each side one at a time helped her concentrate on each side on its own, meaning she can focus on proportion and symmetry as well as building muscle. She then shares a pro tip for anyone else trying this.
“I didn’t wrap thumb fully around the handle. That way, I concentrate more on the medial head of that deltoid. Taking the thumb out of it makes the lift that much harder.”
Shaw performed several trisets of these three exercises before calling it a day. You can see her showing off her shoulder pump at the end of the video. If you want to follow the champ’s workout, try this sample workout for yourself.
Superset:
- Machine Hip Thrusts – 3 sets of 15 reps
- Cable Glute Kickbacks – 3 sets of 15 reps per side
Superset:
- Iso-Glute Machine – 3 sets of 15 reps each
- Abductor Machine – 3 sets of 15 reps
Triset:
- Reverse Pec-Deck – 3 sets of 12 reps
- Reverse Cable Crossover – 3 sets of 12 reps
- Single Arm Cable Lateral Raise – 3 sets of 12 reps each
*Perform both exercises in the superset or all three in the triset before taking a rest. Rest for one minute between supersets and trisets.