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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



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
4 sets, 10 - 15 reps, (rest 120s)
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Alternate Dumbbell Lateral Raise demonstrationPlay Alternate Dumbbell Lateral Raise demonstration
4 sets, 10 reps, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, AMAP reps, (rest 120s)
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Seated Dumbbell Shoulder Press
4 sets, 10 - 15 reps, (rest 120s)
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Face Pull demonstrationPlay Face Pull demonstration
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
4 sets, 10 - 15s, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
4 sets, AMAP reps, (rest 120s)
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Push Press - Behind the Neck demonstrationPlay Push Press - Behind the Neck demonstration
4 sets, 10 - 15 reps, (rest 120s)
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Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
4 sets, 10 - 15s, (rest 120s)
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One Arm Lat Pulldown demonstrationPlay One Arm Lat Pulldown demonstration
4 sets, 10 - 15s, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, AMAP reps, (rest 120s)
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Date Created: 11/29/2018, UTC


Last Updated: 9/12/2020, UTC

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