Workout Details

  • Duration: 25 Minutes
  • Calorie Burn: 110-215
  • Difficulty: 2/5
  • Equipment: Bench, Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
Body Focus Upper Body

Upper Body Workout for Great Shoulders - Arms, Back, Chest, and Shoulder Workout

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Whether you are doing upper body workouts consistently and you just want to be sure you switch it up a bit or you are specifically trying to focus on your shoulders this is the workout for you.

This workout is not just a shoulder workout however, it still targets all of the major muscle groups in the upper body but with an extra emphasis on your deltoids (the muscle that “caps” the shoulder joint). Throughout a typical upper body workout the deltoids are used, at the very least, as a stabilizing muscle but in this routine we have built it to use the deltoid as a “mover” muscle meaning it is used for a larger amount of power in the movement itself.

We have also build this routine to be a superset style workout so we are switching back and forth between a push or pull through a similar range of motion. What this does is build opposing strength through a specific range, meaning you are building a more stabil and functional range of motion around any given joint. By building this as a super set workout it allows us to continue working on one opposing muscle while the opposite is resting. This allows maximum calorie burn and efficiency in the smallest amount of time. Unless you have a lot of free time and are trying to focus on maximum muscle damage for mass/body-building then supersets are the most effective way to do a strength workout in the shortest time possible.

This workout only takes 25 minutes if added onto the tail end of another workout or you can add a 5 minute warm up and turn this into a 30 minute stand alone routine. Either way it will leave those shoulders nice a sore the next day as long as you are pushing yourself on each set and repetition.

When selecting the weight for each one of these sets, first decide if you want to focus on toning or strength building. If you want to, tone pick a light weight and move through each range of motion with a smooth yet quick motion (2-3 seconds per repetition) being sure that you are starting to feel a burn in your muscles toward the end of the set. If you want to focus on building strength then pick a heavier weight and do the motions more slowly (5-10 seconds per repetition; the slower you go the harder it is) being sure that your muscles start feeling like they are going to give out on you by the end of the set.


Workout Structure:
- 4 Groups of 2 Exercises Each
- Intervals of 1 Minute On; 15 Seconds Rest/Prep
- AB,AB Super Set format

Equipment:
- Workout Bench (optional)
- Dumbbells

Warm Up/Cooldown:
- Warm Up Not Included
- Cooldown Included

Workout: (20 Minutes; 1min on, 15 sec off )

Incline Chest Press
Incline Row

Supine Ventral Raise
Dumbbell Pullovers

-- Water Break --

Lateral Raise
Side Pullovers L

Ventral Raise
Side Pullover R


Cooldown Stretch: (5 Min; 30 Seconds Each)

Arm Cross Stretch L&R
Overhead Tricep L&R
Hamstring Rear Arm Stretch
Wall Chest Stretch L&R
Wing Stretch
Forearm Stretch L&R 


Calorie Burn Total: 110-215 (can be higher or lower depending on amount of weight lifted)