This workout requires minimal equipment and could be done at home if needed using a set of dumbbells or a resistance band.  Shoulders should be on fire when you’re done 🔥

Complete this warm up prior to working the shoulders.  15 reps of each exercise x 3 rounds.  No break between.  Use very light weight

Shoulder lateral raise

Front Raise

Rotator cuff rotation

Shoulder Warm up

3x20
Using an incline bench at about 45 degrees, hold dumbbells with palms facing out.  Control weights as you bring them down towards your chest, then squeeze the chest muscles to push the weights back up overhead

Incline Bench Press

3x15
Place cable attachment at about shoulder height.  Grabbing handle attachments on each side, walk slightly forward and stand in a staggered stance.  Push handles together, squeezing the chest.  Slowly return to starting position.

Cable Chest Flys

3x15 on each side
With feet wide, lower body down into a squat position grabbing KB handle.  Using momentum from lower body, lift KB up and rotate palm to face outward with KB just behind your shoulder. From here, brace core and extend KB overhead.  Complete 15 reps before switching to other side.  3sets each

Unilateral KB clean and press

4x20
Standing with core tight and back straight, raise arms up to 90 degrees with triceps parallel to the floor.  Alternating back and forth between arms, complete 20 reps on each side before resting

Standing Alternating Shoulder Press

4x20
Standing with core engaged and back straight, hold dumbbells with palms facing out.  Raising overhead in a circle motion, and palms still facing out, touch dumbbells together overhead before lowering back down slowly in a big circle

Week 1-4 Day 4 Shoulders & Chest

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