- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout20-30 minutes
- Equipment RequiredBarbell, Dumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
This beginners shoulder workout comprises of a total of 9 sets and 4 exercises. Muscle groups worked are the front, middle and side shoulders as well as the traps. This workout should be performed once per week only to allow for adequate recovery.
- Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
- Strict technique on all exercises. (see shoulder exercises)
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routine:
|Beginner Shoulder Workout|
|Seated Dumbbell Press||3||15-12-10|
|Dumbbell Lateral Raise||2||12|
|Dumbbell Reverse Fly||2||12|