Shoulder & Core Training

Moderate Duration 38 minutes

Equipment: Dumbbells, Barbell

Added By Asif Kalam

Exercises

Set 1: 1 round

Effort: Moderate

Warm-Up Walk

5 minutes

Weights: Light
Effort: Moderate

Shoulder Blasters

1 minute

Rest

1 minute

Set 2: 1 round

Weights: Light

Overhead Presses

12 reps

Rest

30 seconds

Weights: Moderate

Overhead Presses

8 reps

Rest

45 seconds

Weights: Maximum

Overhead Presses

Reps until failure

Rest

1 minute

Set 3: 1 round

Weights: Light

Dumbbell Lateral Shoulder Raises

12 reps

Rest

30 seconds

Weights: Moderate

Dumbbell Lateral Shoulder Raises

8 reps

Rest

45 seconds

Weights: Maximum

Dumbbell Lateral Shoulder Raises

Reps until failure

Rest

1 minute

Set 4: 1 round

Effort: Light

Back Military press

12 reps

Rest

30 seconds

Effort: Moderate

Back Military press

8 reps

Rest

45 seconds

Effort: Very Hard

Back Military press

Reps until failure

Rest

1 minute

Set 5: 1 round

Effort: Light

Arnold Press

12 reps

Rest

30 seconds

Effort: Vigorous

Arnold Press

8 reps

Rest

45 seconds

Effort: Maximum

Arnold Press

Reps until failure

Rest

1 minute

Set 6: 3 rounds

Bicycle Crunches

40 reps

Rest

30 seconds

Effort: Vigorous

Crunches

40 reps

Rest

20 seconds

Set 7: 1 round

Effort: Moderate

Cool-Down Walk

5 minutes

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells