Intense Workout

Dumbbell & Barbell Mass Shoulder Workout-Monday

Intense Duration 31 minutes

Target Areas: Shoulders

Equipment: Dumbbells, Barbell, Chair

Added By Oj Williams

Tags

Full Gym Workouts Shoulder Workouts Dumbbell Workouts Barbell Workouts Chair Workouts

Description

Monday- Shoulders

Exercises

Set 1: 4 rounds

Effort: Vigorous

14 reps

10 - 14 reps

1 minute

Set 2: 1 round

1 minute

Set 3: 4 rounds

Seated Dumbbell Press

Weights: Heavy
Effort: Vigorous

Seated Dumbbell Press

8 reps

1 minute

Set 4: 1 round

1 minute

Set 5: 3 rounds

Dumbbell Front Raises

Weights: Moderate
Effort: Vigorous

Dumbbell Front Raises

10 reps

8 - 10 reps

1 minute

Set 6: 1 round

Lower the dumbbells back down and repeat.

Weights: Moderate
Effort: Vigorous

Dumbbell Lateral Shoulder Raises

12 reps

1 minute

Lower the dumbbells back down and repeat.

Weights: Moderate
Effort: Vigorous

Dumbbell Lateral Shoulder Raises

10 reps

1 minute

Lower the dumbbells back down and repeat.

Weights: Moderate
Effort: Vigorous

Dumbbell Lateral Shoulder Raises

8 reps

1 minute

Lower the dumbbells back down and repeat.

Weights: Moderate
Effort: Vigorous

Dumbbell Lateral Shoulder Raises

8 reps

1 minute

Lower the dumbbells back down and repeat.

Weights: Moderate
Effort: Vigorous

Dumbbell Lateral Shoulder Raises

6 reps

1 minute

Set 7: 1 round

1 minute

Set 8: 3 rounds

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Weights: Moderate
Effort: Vigorous

Dumbbell Rear Lateral Raises

10 reps

1 minute

Set 9: 1 round

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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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

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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