View this plan on Fitain

No Equipment Shoulder Workout

This straightforward workout consists of three body weight exercises. It is done in the style of a “bodybuilding” workout with repetitive straight sets. You do not need any equipment and you can do it anywhere. It is good for those who are interested in building muscle.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bodybuilding Calisthenics

Anatomy

Equipment

Partnered with MIRAFIT. Lorem ipsum dolore magna elit

Body weight

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

Exercises

Warm up

Arm Circle
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Arm Circle (Wide)
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10

Main Workout

Wall Slides
Beginner
Shoulders
Set Reps
1 12
Rest - 00:45
2 12
Rest - 00:45
3 12
Rest - 00:45
Lying Shoulder Raise (T/Y)
Beginner
Shoulders | Upper Back
Set Reps
1 8
Rest - 00:45
2 8
Rest - 00:45
3 8
Rest - 00:45
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12
Rest - 00:45
2 12
Rest - 00:45
3 12
Rest - 00:10

Cool down

Upwards Salute
Beginner
Upper Back | Shoulders
Set Time (s)
1 12
Rest - 00:10
Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12

Created by

Fitain Official
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.