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Shoulders Home Workout Plan

This quick 45 minute shoulder workout can be done at home with small dumbbells & a resistance band. It targets all areas of the shoulders.

  • 45 minutes
  • Beginner
  • Shoulders · Upper Back

Interests

Strength & conditioning Toning Build muscle Bodybuilding Strength

Anatomy

Equipment

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Body weight

Dumbbell

Resistance Bands

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Exercises

Warm Up

Ensure you warm up before starting the circuit

Arm Circles Large in Both Directions
Beginner
Shoulders
Set Time (s)
1 60
Overhead Roll Chest & Shoulder Stretch with Resistance Band
Beginner
Shoulders | Chest
Set Time (s)
1 60

A Superset 1 of 3

Pike Press
Intermediate
Shoulders
Set Reps
1 12
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -

A Superset 2 of 3

Pike Press
Intermediate
Shoulders
Set Reps
1 12
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -

A Superset 3 of 3

Pike Press
Intermediate
Shoulders
Set Reps
1 12
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -

B Superset 1 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -
Resistance Band Face Pull (High Anchored)
Intermediate
Shoulders
Set Reps
1 15

B Superset 2 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -
Resistance Band Face Pull (High Anchored)
Intermediate
Shoulders
Set Reps
1 15

B Superset 3 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -
Resistance Band Face Pull (High Anchored)
Intermediate
Shoulders
Set Reps
1 15

C Superset 1 of 3

Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 15 -
Standing Rear Flye with Resistance Band
Beginner
Upper Back
Set Reps
1 15

C Superset 2 of 3

Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 15 -
Standing Rear Flye with Resistance Band
Beginner
Upper Back
Set Reps
1 15

C Superset 3 of 3

Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 15 -
Standing Rear Flye with Resistance Band
Beginner
Upper Back
Set Reps
1 15

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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