Shoulders

This is an intense full arm workout. You wont be able to lift the shampoo in your shower after this workout. 8-12 reps for muscle build or 12-15 for lean muscles. Make sure you know how to do the exercises and prepare one or two different sets of dumbbells and maybe a chair before you start this workout. There are no long breaks. Enjoy getting pumped! :-)

Exercises

Set 1: 1 round

Dumbbell Front Raises

45 seconds

Rest

10 seconds

Dumbbell Lateral Shoulder Raises

45 seconds

Overhead Press

45 seconds

Set 2: 1 round

Dumbbell Lateral Shoulder Raises

20 seconds

Dumbbell Front Raises

25 seconds

Push-Ups

25 seconds

Overhead Press

45 seconds

Rest

15 seconds

Set 3: 1 round

Forward Shoulder Rolls

30 seconds

Backward Shoulder Rolls

30 seconds

Right Lateral Neck Stretch

10 seconds

Left Lateral Neck Stretch

10 seconds

Right Lateral Neck Stretch

10 seconds

Left Lateral Neck Stretch

10 seconds

Left Tricep Stretch

10 seconds

Right Tricep Stretch

10 seconds

Shoulder Stretches

20 seconds

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