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Moderate Workout

Shoulders Start

Moderate   38 minutes

Target Areas: Shoulders, Back

Equipment: Dumbbells, Resistance Bands, Kettlebells

Gemma Kirk
 		    Added By Gemma Kirk
Shoulders Start
Tags
Home Gym Workouts Shoulder Workouts Dumbbell Workouts Resistance Band Workouts Kettlebell Workouts

Exercises

Set 1: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
10 seconds

Set 2: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
10 seconds

Set 3: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
10 seconds

Set 4: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
10 seconds

Set 5: 1 round
Band Shoulder Press
Band Shoulder Press
15 reps
Rest
Rest
10 seconds
Band Shoulder Press
Band Shoulder Press
15 reps
Rest
Rest
10 seconds

Set 6: 1 round
Band Shoulder Press
Band Shoulder Press
15 reps
Rest
Rest
10 seconds
Band Shoulder Press
Band Shoulder Press
15 reps
Rest
Rest
10 seconds

Set 7: 1 round
Band Shoulder Press
Band Shoulder Press
15 reps
Rest
Rest
10 seconds
Band Shoulder Press
Band Shoulder Press
15 reps
Rest
Rest
10 seconds

Set 8: 1 round
Band Shoulder Press
Band Shoulder Press
15 reps
Rest
Rest
10 seconds
Band Shoulder Press
Band Shoulder Press
15 reps
Rest
Rest
10 seconds

Set 9: 1 round
Arm Pumps
Arm Pumps
1 minute
Rest
Rest
10 seconds
Arm Pumps
Arm Pumps
1 minute
Rest
Rest
10 seconds

Set 10: 1 round
Arm Pumps
Arm Pumps
1 minute
Rest
Rest
10 seconds
Arm Pumps
Arm Pumps
1 minute
Rest
Rest
10 seconds

Set 11: 1 round
Kettlebell Upright Rows
Kettlebell Upright Rows
12 reps
Rest
Rest
10 seconds
Kettlebell Upright Rows
Kettlebell Upright Rows
12 reps
Rest
Rest
10 seconds

Set 12: 1 round
Kettlebell Upright Rows
Kettlebell Upright Rows
12 reps
Rest
Rest
10 seconds
Kettlebell Upright Rows
Kettlebell Upright Rows
12 reps
Rest
Rest
10 seconds

Set 13: 1 round
Governators
Governators
15 reps
Rest
Rest
10 seconds
Governators
Governators
15 reps
Rest
Rest
10 seconds

Set 14: 1 round
Governators
Governators
15 reps
Rest
Rest
10 seconds
Governators
Governators
15 reps
Rest
Rest
10 seconds

Set 15: 1 round
Governators
Governators
15 reps
Rest
Rest
10 seconds
Governators
Governators
15 reps
Rest
Rest
10 seconds

Set 16: 1 round
Governators
Governators
15 reps
Rest
Rest
10 seconds
Governators
Governators
15 reps
Rest
Rest
10 seconds

Set 17: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds

Set 18: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds

Set 19: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds

Set 20: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds

Set 21: 1 round
Lateral to Front Raises
Lateral to Front Raises
30 seconds
Rest
Rest
10 seconds
Lateral to Front Raises
Lateral to Front Raises
30 seconds
Rest
Rest
10 seconds

Set 22: 1 round
Lateral to Front Raises
Lateral to Front Raises
30 seconds
Rest
Rest
10 seconds
Lateral to Front Raises
Lateral to Front Raises
30 seconds
Rest
Rest
10 seconds

Set 23: 1 round
Double Kettlebell Bent Over Rows
Double Kettlebell Bent Over Rows
10 reps
Rest
Rest
10 seconds
Double Kettlebell Bent Over Rows
Double Kettlebell Bent Over Rows
10 reps
Rest
Rest
10 seconds

Set 24: 1 round
Double Kettlebell Bent Over Rows
Double Kettlebell Bent Over Rows
10 reps
Rest
Rest
10 seconds
Double Kettlebell Bent Over Rows
Double Kettlebell Bent Over Rows
10 reps
Rest
Rest
10 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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abs & core

Abs & Core

bodyweight

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Community Created

weightlifting

Weightlifting

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HIIT

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Cardio

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Toning

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Full Body

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