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DB Light Shoulder Workout

Here is a light shoulder workout that uses dumbbells and serves as an introduction. The movements are simple and set up in a straightforward set-based structure. It is suitable for those who are interested in “building muscle” and “bodybuilding”.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bodybuilding

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 20
Rest - 00:10
2 20
Rest - 00:10
Arm Circles Large in Both Directions
Beginner
Shoulders
Set Time (s)
1 20
Rest - 00:10
2 20
Rest - 00:10

Main workout

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30
3 10 -
Rest - 00:30
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:30
2 12 -
Rest - 00:30
3 12 -
Rest - 00:30
Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 12 -
Rest - 00:30
2 12 -
Rest - 00:30
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

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