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Boulder Shoulders for Beginners

By Chris Stone

Experience
Beginner (1-2 years)
Time
64 minutes/day | 3 days/week | 2 weeks
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Cable, Dips Bar, Dumbbell, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

The perfect program for beginners looking to build strength and size in the shoulders.

3 sessions per week - 6 week program.

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Workout Overview


Day 1

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 - 15 reps, (rest 120s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
2. Bent-Arm Dumbbell Pullover
4 sets, 10 - 15 reps, (rest 120s)
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Alternate Dumbbell Lateral Raise demonstrationPlay Alternate Dumbbell Lateral Raise demonstration
3. Alternate Dumbbell Lateral Raise
4 sets, 10 reps, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
4. Chest Dips
3 sets, AMAP reps, (rest 120s)
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Day 2

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Seated Dumbbell Shoulder Press▶
1. Seated Dumbbell Shoulder Press
4 sets, 10 - 15 reps, (rest 120s)
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Face Pull demonstrationPlay Face Pull demonstration
2. Face Pull
4 sets, 10 - 15 reps, (rest 120s)
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Alternate Dumbbell Bench Press (high start) demonstrationPlay Alternate Dumbbell Bench Press (high start) demonstration
3. Alternate Dumbbell Bench Press (high start)
4 sets, 10 - 15s, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
4. Chest Dips
4 sets, AMAP reps, (rest 120s)
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Day 3

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Push Press - Behind the Neck demonstrationPlay Push Press - Behind the Neck demonstration
1. Push Press - Behind the Neck
4 sets, 10 - 15 reps, (rest 120s)
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Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
2. Barbell Front Raise
4 sets, 10 - 15s, (rest 120s)
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One Arm Lat Pulldown demonstrationPlay One Arm Lat Pulldown demonstration
3. One Arm Lat Pulldown
4 sets, 10 - 15s, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
4. Chest Dips
3 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

Date Created: 11/29/2018, UTC


Last Updated: 9/12/2020, UTC

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