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No Equipment Shoulder Workout

This straightforward workout consists of three body weight exercises. It is done in the style of a “bodybuilding” workout with repetitive straight sets. You do not need any equipment and you can do it anywhere. It is good for those who are interested in building muscle.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bodybuilding Calisthenics

Anatomy

Equipment

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Body weight

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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

Wall Slides
Beginner
Shoulders
Set Reps
1 12
Rest - 00:45
2 12
Rest - 00:45
3 12
Rest - 00:45
Lying Shoulder Raise (T/Y)
Beginner
Shoulders | Upper Back
Set Reps
1 8
Rest - 00:45
2 8
Rest - 00:45
3 8
Rest - 00:45
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12
Rest - 00:45
2 12
Rest - 00:45
3 12
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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