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Intro Shoulder Circuit ~ Dumbbells

This workout consists of three shoulder dumbbell exercises and a bodyweight one. It is done in the style of a circuit, so each round is repeated. 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 heavy with the weights. It is good for those who are interested in building muscle and want to do it in a circuit style.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bootcamp Functional fitness Toning

Anatomy

Equipment

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Dumbbell

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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 1 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Bent Over YI Shoulder Raise
Beginner
Shoulders
Set Reps
1 8

Main Workout 2 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Bent Over YI Shoulder Raise
Beginner
Shoulders
Set Reps
1 8

Main Workout 3 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Bent Over YI Shoulder Raise
Beginner
Shoulders
Set Reps
1 8
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

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