View this plan on Fitain

Intro Shoulder Workout ~ Dumbbells

This straightforward shoulder workout consists of four dumbbell exercises. It is done in the style of a “bodybuilding” workout with repetitive straight sets. You can do this anywhere as long as you have a set of dumbbells. Most importantly, you’ll be in one place, so you can fully focus. It focuses on different planes of movement, so don’t go too heavy with the weights. It is good for those who are interested in building muscle and want to do it in a bodybuilding fashion (straight sets).

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bodybuilding

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Dumbbell

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 Circles at Shoulder Height Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Arm Circles Large in Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10

Main Workout

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
Standing Bent Over Y Flyes with Dumbbells
Beginner
Shoulders | Upper Back
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
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.