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Intense Workout

Shoulders

Intense   53 minutes

Target Areas: Upper Body

Equipment: Pull Up Bar, Dumbbell, Chair, Kettlebell, Barbell, BOSU

Joel Ezekiel
 		    Added By Joel Ezekiel
Shoulders
Tags
Full Gym Workouts Upper Body Workouts Pull Up Bar Workouts Dumbbell Workouts Chair Workouts Kettlebell Workouts Barbell Workouts Bosu Ball Workouts

Exercises

Set 1: 1 round
90 Degree Hang
90 Degree Hang
30 seconds
Rest
Rest
1 minute
90 Degree Hang
90 Degree Hang
30 seconds
Rest
Rest
1 minute
90 Degree Hang
90 Degree Hang
30 seconds

Set 2: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
8 reps

Set 3: 1 round
Seated Dumbbell Press
Weights: Light
Seated Dumbbell Press
15 reps
Rest
Rest
1 minute
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
12 reps
Rest
Rest
1 minute
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
10 reps
Rest
Rest
1 minute
Seated Dumbbell Press
Weights: Maximum
Seated Dumbbell Press
8 reps

Set 4: 1 round
Weights: Light
Alternating Dumbbell Curl to Press
15 reps
Rest
Rest
1 minute
Weights: Moderate
Alternating Dumbbell Curl to Press
12 reps
Rest
Rest
1 minute
Weights: Heavy
Alternating Dumbbell Curl to Press
10 reps
Rest
Rest
1 minute
Weights: Maximum
Alternating Dumbbell Curl to Press
8 reps

Set 5: 1 round
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
1 minute
Rest
Rest
1 minute
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
1 minute
Rest
Rest
1 minute
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
1 minute
Rest
Rest
1 minute
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
1 minute

Set 6: 1 round
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
Reps until failure
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
Reps until failure
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
Reps until failure
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
Reps until failure

Set 7: 1 round
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
Reps until failure
Rest
Rest
1 minute
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
Reps until failure
Rest
Rest
1 minute
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
Reps until failure
Rest
Rest
1 minute
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
Reps until failure

Set 8: 1 round
Barbell Shrug
Weights: Moderate
Barbell Shrug
Reps until failure
Rest
Rest
1 minute
Barbell Shrug
Weights: Moderate
Barbell Shrug
Reps until failure
Rest
Rest
1 minute
Barbell Shrug
Weights: Moderate
Barbell Shrug
Reps until failure
Rest
Rest
1 minute
Barbell Shrug
Weights: Moderate
Barbell Shrug
Reps until failure

Set 9: 1 round
90-90 Crunch Taps
90-90 Crunch Taps
10 reps
Rest
Rest
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
10 reps
Rest
Rest
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
10 reps

Set 10: 1 round
Fast Crunches
Fast Crunches
30 reps
Fast Crunches
Fast Crunches
30 reps
Fast Crunches
Fast Crunches
30 reps
Fast Crunches
Fast Crunches
30 reps
Fast Crunches
Fast Crunches
30 reps
Fast Crunches
Fast Crunches
30 reps
BOSU Right Offset Push-Ups
BOSU Right Offset Push-Ups
1 minute

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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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