Free personalized workout plan

SHOULDER Workout

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
65 minutes/day | 1 day/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Equipment
Bands, Barbell, Cable, Dumbbell, Machine
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

Week 1



ExerciseSetsRepsRest
Circuit1A. Face Pull
Face Pull demonstrationPlay Face Pull demonstration

Warm-up for 1 set of 12 reps 3rd set is a Dropset: 10 repsx10 repsx10 reps
315 - 5
12
10
60s
1B. Standing Banded Face Pull
Standing Banded Face Pull demonstrationPlay Standing Banded Face Pull demonstration

3rd set is a Dropset: 10 repsx10 repsx10 reps
31260s
Circuit2A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration

Warmup for 1set:12 reps 3rd set is a Dropset: 10 repsx10 repsx10 reps
Tempo: 3/0/1/0
312
10
8
60s
2B. Dumbbell Lateral Raise
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration

Warmup for 1set:12 reps 3rd set is a Dropset: 10 repsx10 repsx10 reps
Tempo: 3/0/1/0
31260s
Circuit3A. Seated Dumbbell Shoulder Press using Neutral Grip
Seated Dumbbell Shoulder Press using Neutral Grip

Warmup for 1set: 15 reps
312
10
8
60s
3B. Seated Dumbbell Front Raise
Seated Dumbbell Front Raise
312
10
8
60s
4. One-Arm Cable Lateral Raise
One-Arm Cable Lateral Raise

*Dropset on the following sets (lighter weights)
4100s
5. One-Arm Cable Lateral Raise
One-Arm Cable Lateral Raise

*Dropset on the following sets (lighter weights) Other arm
41060s
6. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press

Reverse position
21260s

Date Created: 3/20/2021, UTC


Last Updated: 3/20/2021, UTC

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