Tutorial 3 of 3
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Intermediate Shoulder Workout 3

Jamie September 15, 2023

Exercise 1: Seated Dumbbell Shoulder Press

• Sets: 4
• Reps: 8-10
• Rest: 75 seconds

How to Perform:

1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder height.
2. Press the dumbbells overhead until your arms are fully extended.
3. Lower the dumbbells back to shoulder height in a controlled manner.


• Maintain proper posture and engage your core.
• Use a weight that challenges you within the rep range.

Exercise 2: Bent-Over Dumbbell Lateral Raises

• Sets: 3
• Reps: 12-15
• Rest: 60 seconds

How to Perform:

1. Hold a dumbbell in each hand and bend at your hips to lean forward slightly.
2. Keep your knees slightly bent and your back straight.
3. Raise your arms out to the sides until they’re parallel to the ground.
4. Lower the weights back down slowly.


• Focus on using your shoulder muscles to lift the weights.
• Keep a slight bend in your elbows throughout the movement.
• Choose weights that challenge you but allow for controlled reps.


Exercise 3a: Cable Lateral Raises

• Sets: 3
• Reps: 10-12
• Rest: None (move immediately to 3b)

How to Perform:

1. Attach a D-handle to a low cable pulley and stand sideways to the machine.
2. Hold the handle with your outside hand and keep your other hand on your hip.
3. Raise the handle laterally until your arm is parallel to the ground.
4. Lower it back down slowly.


• Maintain good posture and avoid using momentum.
• Focus on controlled lateral raises to target the lateral deltoids.

Exercise 3b: Push-Ups (Close Grip)

• Sets: 3
• Reps: To failure (immediately after 3a)

How to Perform:

1. Start in a plank position with your hands placed close together, directly under your shoulders.
2. Lower your body towards the ground by bending your elbows.
3. Push back up to the starting position.


• Keep your body in a straight line from head to heels.
• Focus on controlled movement and quality reps.

Remember to warm up before starting your workout and cool down afterward. Adjust the weight or resistance levels as needed, and maintain proper form during the superset. If you experience discomfort or pain, consult a fitness professional or doctor.