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Boulder Shoulders for Beginners

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

64 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
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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Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

64 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

The perfect program for beginners looking to build strength and size in the shoulders.3 sessions per week - 6 week program.

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

Week 1

Perform Weeks 1-3


ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets10 - 15 reps120s
2. Face Pull
Face Pull
4 sets10 - 15 reps120s
3. Alternate Dumbbell Bench Press (high start)4 sets10 - 15s120s
4. Chest Dips
Chest Dips
4 setsAMAP reps120s

Week 2

Perform Weeks 4-6


ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets6 reps120s
2. Bent-Arm Dumbbell Pullover4 sets6 reps120s
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets6, 8, 10, 12 reps120s
4. Chest Dips
Chest Dips
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets6 reps120s
2. Face Pull
Face Pull
4 sets6 reps120s
3. Incline Dumbbell Press
Incline Dumbbell Press
4 sets6, 8, 10, 12 reps120s
4. Chest Dips
Chest Dips
4 setsAMAP reps120s

Date Created: 11/29/18, 11:16 PM


Last Updated: 9/12/20, 9:36 PM

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