View this plan on Fitain

Shoulders ~ DB & Cables

This workout focuses on the shoulders but uses dumbbells and the cable machine for variety. You’ll most likely stay in one spot, just place your dumbbells close to the cable machine. This follows a straight-set routine, which is usual in a bodybuilding style workout. You may like this if you’re a beginner, want to experiment with the cable machine and dumbbells.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bodybuilding

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Cable Machine

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 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

The cable exercises only use one side.

Standing Pronated Grip Shoulder Press Cable Machine
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30
3 10 -
Rest - 00:30
Standing Front Raise with Dumbbells
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30
Standing Cable Face Pull with Rope
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30

Cool down

Chest & Shoulder Stretch using Door Frame
Beginner
Shoulders | Chest
Set Time (s)
1 12
Rest - 00:10
2 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.