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4 Shoulder Workouts (With sets and reps)
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4 Shoulder Workouts
1. The Dumbbell Shoulder Killer (0:13)
2. The Bodyweight Shoulder Burner (1:36)
3. The Upper Body Triset Destroyer (2:23)
4. The Shoulder Stability Series (4:23)
1. The Dumbbell Shoulder Killer
Complete 3-4 rounds through each compound set. Do the moves back to back without resting then rest 60-90 seconds between rounds. Rest 1-2 minutes between sets.
SET #1:
8-12 reps Arnold Press
10-15 reps Bent Over Back Flyes
SET #2:
8-12 reps Chest to Overhead Press
10-15 reps Seated Snow Angels
SET #3:
8-12 reps Front to Side Raises
10-15 reps Bent Over Ys
2. The Bodyweight Shoulder Burner
Complete 3 rounds through this series for a killer shoulder and core finisher! Rest only the 20 seconds between rounds, modifying moves as needed to keep moving!
CIRCUIT:
20 seconds Handstand Holds
20 seconds Pike Push Up
20 seconds Plank Shoulder Taps
20 seconds Lying Ts
20 seconds Rest
3. The Upper Body Triset Destroyer
Complete 2-4 rounds through each Triset, resting 45-60 seconds between rounds. Rest 1 minute between Trisets.
TRISET #1:
8-12 reps per side Incline Band Press
10-15 reps per side Single Arm Bent Over Band Fly
10-15 reps Front Raise Figure 8s
TRISET #2:
8-12 reps per side Alternating Overhead Presses
4-6 reps per way Plate Weight Figure 8s
4-6 reps per side Plank 2-Way Raise
TRISET #3:
10-15 reps Suspension Trainer Back Flyes
10-15 reps per side Standing Lateral Raise
10-15 reps Plate Weight Front Raise Turns
4. The Shoulder Stability Series
Complete 1-3 rounds through this series for a great workout to keep your shoulders healthy. If you use this as part of your warm up, only 1 round through is necessary. Three rounds could make a great recovery workout.
CIRCUIT:
10-20 reps Downward Dog Scapular Presses
10-20 reps Prone Snow Angels
10-20 rep Band Back Flyes
10-20 reps Suspension Trainer Ys
1. The Dumbbell Shoulder Killer (0:13)
2. The Bodyweight Shoulder Burner (1:36)
3. The Upper Body Triset Destroyer (2:23)
4. The Shoulder Stability Series (4:23)
1. The Dumbbell Shoulder Killer
Complete 3-4 rounds through each compound set. Do the moves back to back without resting then rest 60-90 seconds between rounds. Rest 1-2 minutes between sets.
SET #1:
8-12 reps Arnold Press
10-15 reps Bent Over Back Flyes
SET #2:
8-12 reps Chest to Overhead Press
10-15 reps Seated Snow Angels
SET #3:
8-12 reps Front to Side Raises
10-15 reps Bent Over Ys
2. The Bodyweight Shoulder Burner
Complete 3 rounds through this series for a killer shoulder and core finisher! Rest only the 20 seconds between rounds, modifying moves as needed to keep moving!
CIRCUIT:
20 seconds Handstand Holds
20 seconds Pike Push Up
20 seconds Plank Shoulder Taps
20 seconds Lying Ts
20 seconds Rest
3. The Upper Body Triset Destroyer
Complete 2-4 rounds through each Triset, resting 45-60 seconds between rounds. Rest 1 minute between Trisets.
TRISET #1:
8-12 reps per side Incline Band Press
10-15 reps per side Single Arm Bent Over Band Fly
10-15 reps Front Raise Figure 8s
TRISET #2:
8-12 reps per side Alternating Overhead Presses
4-6 reps per way Plate Weight Figure 8s
4-6 reps per side Plank 2-Way Raise
TRISET #3:
10-15 reps Suspension Trainer Back Flyes
10-15 reps per side Standing Lateral Raise
10-15 reps Plate Weight Front Raise Turns
4. The Shoulder Stability Series
Complete 1-3 rounds through this series for a great workout to keep your shoulders healthy. If you use this as part of your warm up, only 1 round through is necessary. Three rounds could make a great recovery workout.
CIRCUIT:
10-20 reps Downward Dog Scapular Presses
10-20 reps Prone Snow Angels
10-20 rep Band Back Flyes
10-20 reps Suspension Trainer Ys
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