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Shoulders ~ A Light Intro Circuit

This workout targets your shoulders and incorporates new equipment and introduces a combo exercise to give you variation. It is set up in a circuit-like structure, making it appealing to those who are interested in “building muscle”, “CrossFit” and “bootcamp”.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bodybuilding

Anatomy

Equipment

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Dumbbell

Barbell

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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 Barbell Shoulder Overhead Military Press
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:30
Standing Upright Row to Front Raise with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -

Main workout 2 of 3

Standing Barbell Shoulder Overhead Military Press
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:30
Standing Upright Row to Front Raise with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -

Main workout 3 of 3

Standing Barbell Shoulder Overhead Military Press
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:30
Standing Upright Row to Front Raise with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 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

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