View this plan on Fitain

DB Light Shoulder ~ Circuit

Here is a light shoulder workout that uses dumbbells and serves as an introduction. The movements are simple and set up in a circuit-based structure, which is a variation of the original. It is suitable for those who are interested in “building muscle” and “CrossFit”. The reps are higher and the weight is lower by default. You can overwrite these settings if needed.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Crossfit Bootcamp

Anatomy

Equipment

Partnered with MIRAFIT. Lorem ipsum dolore magna elit

Dumbbell

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

Exercises

Warm up

Arm Circle
Beginner
Shoulders
Set Time (s)
1 20
Rest - 00:10
2 20
Rest - 00:10
Arm Circle (Wide)
Beginner
Shoulders
Set Time (s)
1 20
Rest - 00:10
2 20
Rest - 00:10

Main workout 1 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Dumbbell Side Raise
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Dumbbell Front Raise
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 12 4

Main workout 2 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Dumbbell Side Raise
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Dumbbell Front Raise
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 12 4

Main workout 3 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Dumbbell Side Raise
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Dumbbell Front Raise
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 12 4
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

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.