Boulder Shoulders for Beginners

By Chris Stone

	Intermediate (2-3 years)
	47 minutes/day \| 3 days/week \| 2 weeks
	Gain Strength, Build Muscle
	Barbell, 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Lat Pulldown Cable Machine, Single Grip Handle Strap, Incline Bench, Lat Pulldown Bar Show More

Average Exertion

Average Cardio Intensity

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

3 sessions per week - 6 week program.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	4 sets	10-15 reps	120s
2.Bent-Arm Dumbbell Pullover	4 sets	10-15 reps	120s
3.Alternate Dumbbell Lateral Raise	4 sets	10 reps	120s
4.Chest Dips	3 sets	AMAP reps	120s

Day 2

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press	4 sets	10-15 reps	120s
2.Face Pull	4 sets	10-15 reps	120s
3.Alternate Dumbbell Bench Press (high start)	4 sets	10-15s	120s
4.Chest Dips	4 sets	AMAP reps	120s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Push Press - Behind the Neck	4 sets	10-15 reps	120s
2.Barbell Front Raise	4 sets	10-15s	120s
3.One Arm Lat Pulldown	4 sets	10-15s	120s
4.Chest Dips	3 sets	AMAP reps	120s

Date Created: 11/29/2018, UTC

Last Updated: 11/2/2021, UTC

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