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Beginner Workout

Shoulders

Beginner   31 minutes

Equipment: Dumbbells, Chair

James Cummings
 		    Added By James Cummings
Shoulders
Tags
Home Gym Workouts Dumbbell Workouts Chair Workouts
Description

Light weight shoulder strengthening exercises

Exercises

Set 1: 1 round
Cardio Warm-Up
Cardio Warm-Up
5 minutes
Seated Dumbbell Press
Seated Dumbbell Press
16 reps
Dumbell Z Press
Dumbell Z Press
16 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
16 reps
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
16 reps
Kneeling Front Raise
Kneeling Front Raise
16 reps

Set 2: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
16 reps
Dumbell Z Press
Dumbell Z Press
16 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
16 reps
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
16 reps
Kneeling Front Raise
Kneeling Front Raise
16 reps

Set 3: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
16 reps
Dumbell Z Press
Dumbell Z Press
16 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
16 reps
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
16 reps
Kneeling Front Raise
Kneeling Front Raise
16 reps

Set 4: 1 round
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute

Set 5: 1 round
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute

Set 6: 1 round
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute

Set 7: 1 round
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
16 reps
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
16 reps
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
16 reps

Set 8: 1 round
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
16 reps
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
16 reps
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
16 reps

Set 9: 1 round
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
16 reps
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
16 reps
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
16 reps

Set 10: 1 round
Cooldown
5 minutes

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Recommended Gear

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Workout Categories

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HIIT

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Full Body

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