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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 Functional fitness Bootcamp

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 1 of 3

Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Standing Front Raise with Dumbbells
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
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Standing Front Raise with Dumbbells
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
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 4
Rest - 00:30
Standing Front Raise with Dumbbells
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

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