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Intermediate Shoulder Workout

Jamie July 18, 2023

Before starting any workout, it’s important to warm up properly to prevent injuries. Spend 5-10 minutes doing dynamic stretches and light cardio exercises such as jumping jacks or jogging in place.

Exercise 1: Overhead Press (Barbell or Dumbbell)
Start by standing with your feet shoulder-width apart and a slight bend in your knees.
Hold the barbell or dumbbells at shoulder height with your palms facing forward.
Engage your core and press the weight overhead, fully extending your arms without locking your elbows.
Lower the weight back to the starting position with control.
Perform 3 sets of 8-10 reps with a challenging weight, resting for 60-90 seconds between sets.

Exercise 2: Arnold Press
Sit on a bench or stand with your feet shoulder-width apart, holding dumbbells in front of your shoulders with your palms facing your body.
Start by rotating your palms outward as you press the weights overhead.
At the top of the movement, your palms should be facing forward.
Lower the weights back to the starting position by reversing the motion.
Perform 3 sets of 10-12 reps, resting for 60 seconds between sets.

Exercise 3: Lateral Raises
Stand with your feet shoulder-width apart, holding dumbbells by your sides with your palms facing inward.
Engage your core and lift the dumbbells out to the sides until they reach shoulder level. Keep a slight bend in your elbows.
Pause for a moment at the top, then slowly lower the weights back down.
Perform 3 sets of 12-15 reps, resting for 45-60 seconds between sets.

Exercise 4: Bent-Over Reverse Flyes
Hold a pair of dumbbells and bend forward at the waist, keeping your back straight and parallel to the ground.
Allow your arms to hang straight down from your shoulders, with a slight bend in your elbows.
Raise the dumbbells out to the sides, squeezing your shoulder blades together as you do so.
Pause for a moment at the top, then lower the weights back down with control.
Perform 3 sets of 12-15 reps, resting for 45-60 seconds between sets.