Free personalized workout plan

SHOULDER Workout

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
65 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Flat Bench, Loop Bands, Shoulder Press Machine, Tricep Rope Attachment
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

This is a great shoulder workout to build your shoulders and suitable for men AND women all fitness level, this workout is what i would normally do however scale down the sets according to your capability.

All workouts are written at the point they occur in the video (SETS/REPS/TEMPO). Some rep ranges might look like this 12/10/8 which means you will be progressively increasing the weight as the rep ranges change on EACH set.

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Media



Circuit
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Warm-up for 1 set of 12 reps 3rd set is a Dropset: 10 repsx10 repsx10 reps
Show Alternative Exercises
Standing Banded Face Pull demonstrationPlay Standing Banded Face Pull demonstration
3 sets, 12 reps, (rest 60s)
3rd set is a Dropset: 10 repsx10 repsx10 reps
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Warmup for 1set:12 reps 3rd set is a Dropset: 10 repsx10 repsx10 reps
Tempo: 3/0/1/0
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
Warmup for 1set:12 reps 3rd set is a Dropset: 10 repsx10 repsx10 reps
Tempo: 3/0/1/0
Show Alternative Exercises
Circuit
Seated Dumbbell Shoulder Press using Neutral Grip
3 sets, 12, 10, 8 reps, (rest 60s)
Warmup for 1set: 15 reps
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Seated Dumbbell Front Raise
3 sets, 12, 10, 8 reps, (rest 60s)
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One-Arm Cable Lateral Raise
4 sets, 10 reps, (rest 0s)
*Dropset on the following sets (lighter weights)
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One-Arm Cable Lateral Raise
4 sets, 10 reps, (rest 60s)
*Dropset on the following sets (lighter weights) Other arm
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Seated Machine Shoulder (Military) Press
2 sets, 12 reps, (rest 60s)
Reverse position
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Date Created: 3/19/2021, EDT


Last Updated: 6/8/2021, EDT

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