Sculpted Shoulders

Intense Duration 33 minutes

Target Areas: Shoulders

Equipment: Dumbbells, Kettlebells, Full Gym - Other, Barbell

Added by Personal Trainer Neale Davis

Incredible workout for developing impressive shoulders. Follow it up with my 6 minutes to 6 pack abs workout.

Exercises

Set 1: 1 round

Shoulder Stretches

20 seconds

Transition

5 seconds

Weights: Light

Overhead Press

25 seconds

Transition

30 seconds

Weights: Moderate

Overhead Press

20 seconds

Transition

30 seconds

Weights: Heavy

Overhead Press

15 seconds

Rest

45 seconds

Set 2: 1 round

20 seconds

10 seconds

25 seconds

30 seconds

20 seconds

30 seconds

15 seconds

45 seconds

Set 3: 1 round

Shoulder Stretches

20 seconds

Transition

10 seconds

Weights: Light

Dumbbell Front Raises

25 seconds

Transition

30 seconds

Weights: Moderate

Dumbbell Front Raises

20 seconds

Transition

30 seconds

Weights: Heavy

Dumbbell Front Raises

15 seconds

Rest

45 seconds

Set 4: 1 round

Shoulder Stretches

20 seconds

Transition

10 seconds

As the exercise gets harder, resist the urge to swing your body.

Weights: Light

Dumbbell Lateral Shoulder Raises

25 seconds

Transition

30 seconds

Weights: Moderate

Dumbbell Lateral Shoulder Raises

20 seconds

Transition

30 seconds

Weights: Heavy

Dumbbell Lateral Shoulder Raises

15 seconds

Rest

45 seconds

Set 5: 1 round

Shoulder Stretches

20 seconds

Transition

10 seconds

Weights: Light

Kettlebell Upright Rows

25 seconds

Transition

30 seconds

Weights: Moderate

Kettlebell Upright Rows

20 seconds

Transition

30 seconds

Weights: Heavy

Kettlebell Upright Rows

15 seconds

Rest

45 seconds

Set 6: 1 round

Shoulder Stretches

20 seconds

Transition

10 seconds

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

Weights: Light

Dumbbell Rear Lateral Raises

25 seconds

Transition

30 seconds

Weights: Moderate

Dumbbell Rear Lateral Raises

20 seconds

Transition

30 seconds

Weights: Heavy

Dumbbell Rear Lateral Raises

15 seconds

Rest

45 seconds

Set 7: 1 round

20 seconds

10 seconds

25 seconds

30 seconds

25 seconds

30 seconds

25 seconds

45 seconds

Set 8: 1 round

Shoulder Stretches

20 seconds

Transition

10 seconds

Face Down On Incline Bench, Dumbbell Press

25 seconds

Transition

30 seconds

Effort: Moderate

Face Down On Incline Bench, Dumbbell Press

20 seconds

Transition

30 seconds

Effort: Moderate

Face Down On Incline Bench, Dumbbell Press

15 seconds

Rest

45 seconds

Set 9: 1 round

20 seconds

10 seconds

25 seconds

30 seconds

25 seconds

30 seconds

25 seconds

45 seconds

Set 10: 1 round

25 seconds

30 seconds

25 seconds

30 seconds

25 seconds

45 seconds

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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