Boulders for Shoulders + One-Pan Balsamic Chicken & Asparagus

Boulders for Shoulders + One-Pan Balsamic Chicken & Asparagus

This shoulder workout covers each head of the deltoid, and then some! Make sure to control the weight and keep your form in check. Your deltoids are small muscles that have important roles in a lot of what we do. The key to training shoulders is moderate weight with high reps. 

Rest 60-90 seconds between each set.

 Standing shoulder/military press 5 x 10
Seated Arnold press 5 x 8-12 
lateral dumbbell raises 5 x 12
Bent-over dumbbell flyes 4 x 10-15
Dumbbell shrugs  4 x 12
Upright rows 3 x 8-12
Front single plate raise 3 x 8-12



One-Pan Balsamic Chicken and Asparagus



  • 1/4 c. balsamic vinegar
  • 1/4 c. extra-virgin olive oil, divided
  • 1 tbsp. honey
  • 1 tbsp. Dijon mustard
  • 2 cloves garlic, minced
  • pinch of crushed red pepper flakes
  • 2 lb. chicken breast tenders
  • kosher salt
  • Freshly ground black pepper
  • 1 lb. asparagus, woody ends trimmed
  • 1 pt. cherry tomatoes, halved




  • Make vinaigrette: In a small bowl, whisk together balsamic, 2 tablespoons oil, honey, mustard, garlic, and red pepper flakes until combined. Set aside.
  • In a large skillet over medium heat, heat remaining oil. Add chicken, season with salt and pepper, and sear until golden, about 3 minutes per side. Remove from pan and set aside.
  • To pan, add asparagus and tomatoes, season with more salt and pepper, and cook until asparagus is bright green and tomatoes are slightly wilted, 5 minutes or so.
  • Move veggies to one side, add chicken back in and pour in vinaigrette. Toss veggies and chicken slightly until chicken is cooked through and vinaigrette is thickened, 5 minutes more.

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