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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

Men's Build Muscle, Men's Gain Strength

Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine

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: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Perform Weeks 1-3

Day 1

Exercise		Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶		4	10 - 15	120s
2. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle		4	10 - 15	120s
3. Alternate Dumbbell Lateral Raise Alternating DB Lateral Raise by uwspathletics		4	10	120s
4. Chest Dips CHEST - Dips On Parallel Bars - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS		3	AMAP	120s

Day 2

Exercise		Sets	Reps	Rest
1. Seated Dumbbell Shoulder Press ▶		4	10 - 15	120s
2. Face Pull Rope Cable Face Pull by Avid Fitness		4	10 - 15	120s
3. Alternate Dumbbell Bench Press (high start) 06 Alternating Dumbbell Bench Press by sdsustrength		4	10 - 15	120s
4. Chest Dips CHEST - Dips On Parallel Bars - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS		4	AMAP	120s

Day 3

Exercise		Sets	Reps	Rest
1. Push Press - Behind the Neck Push Press Behind the Neck - Olympic Weightlifting Exercise Library - Catalyst Athletics by Catalyst Athletics		4	10 - 15	120s
2. Barbell Front Raise Barbell Front Raise (Exercises.com.au) by Exercises.com.au		4	10 - 15	120s
3. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi		4	10 - 15	120s
4. Chest Dips CHEST - Dips On Parallel Bars - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS		3	AMAP	120s

Date Created: 11/29/2018, UTC

Last Updated: 9/12/2020, UTC

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