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Shoulders Gym Workout Plan

This shoulder workout can be done at a gym with standard equipment It targets all areas of the shoulders & upper back.

1 hour
Intermediate
Shoulders · Upper Back

Interests

Strength & conditioning Toning Build muscle Bodybuilding Strength

Anatomy

Equipment

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Dumbbell

Barbell

Cable Machine

EZ Bar

Resistance Bands

Exercises

Warm Up

Ensure you warm up before starting the circuit

Arm Circles Large in Both Directions

1 60

Overhead Roll Chest & Shoulder Stretch with Resistance Band

Shoulders | Chest

1 60

Standing Barbell Shoulder Overhead Military Press

1 15 -

Rest - 01:30

2 15 -

Rest - 01:30

3 12 -

Rest - 01:30

4 10 -

A Superset 1 of 3

Standing Arnold Press with Dumbbells

1 15 -

Standing Lateral Raise with Dumbbells

1 15 -

A Superset 2 of 3

Standing Arnold Press with Dumbbells

1 12 -

Standing Lateral Raise with Dumbbells

1 15 -

A Superset 3 of 3

Standing Arnold Press with Dumbbells

1 12 -

Standing Lateral Raise with Dumbbells

1 12 -

B Superset 1 of 3

Rear Flyes On Double Cable High to Low

1 15 -

Standing Cable Face Pull with Rope

1 15 -

B Superset 2 of 3

Rear Flyes On Double Cable High to Low

1 15 -

Standing Cable Face Pull with Rope

1 15 -

B Superset 3 of 3

Rear Flyes On Double Cable High to Low

1 15 -

Standing Cable Face Pull with Rope

1 15 -

C Superset 1 of 3

Ez Bar Upright Row

1 15 -

Shoulder Shrugs with Neutral Grip Dumbbells

Shoulders | Upper Back | Trapezius

1 15 -

C Superset 2 of 3

Ez Bar Upright Row

1 15 -

Shoulder Shrugs with Neutral Grip Dumbbells

Shoulders | Upper Back | Trapezius

1 15 -

C Superset 3 of 3

Ez Bar Upright Row

1 12 -

Shoulder Shrugs with Neutral Grip Dumbbells

Shoulders | Upper Back | Trapezius

1 12 -

Created by

Sustain Health & Lifestyle Coaching

Personal trainer

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