The Complete Shoulder Workout | Dumbbells & Barbell Routine

complete shoulder workout

Hey, guys! I have a complete shoulder workout for you today. We are training all three deltoid muscles, which make up your shoulder. This will allow you to get those full, round boulder shoulders. We are doing 3 supersets 3 times and that’s it. I’ll also link my video below so that you can workout with me! Don’t forget to comment below if you give it a try and subscribe.

 

The Complete Shoulder Workout

 

Superset 1:

 

complete shoulder workout

Arnold Dumbbell Press

Sit or stand with a pair of dumbbells in your hands. Hold the weights in front of your chest with your palms facing you. This is the starting position. 

Extend your arms over your head and rotate the palms of your hands until they are facing forward.

 Lower the weights back down to the starting position. Make sure you keep that back straight and engage your core the entire time.

3 sets of 10 

 

 

complete shoulder workout

Standing Overhead Press

Stand with your feet shoulder width apart and place a barbell or pair of dumbbells at shoulder level.

Lift the weight up over your head by extending your arms. Hold this position for a second.

Slowly lower the weight down to the starting position and repeat the motion.

3 sets of 12 

 

 

Superset 2:

complete shoulder workout

Lateral Raises

Stand nice and tall. Hold a pair of dumbbells by your sides.

Keep your core engaged and raise your arms up until they are parallel with the ground.

Keep your elbows slightly bent and return to the starting position.

3 sets of 10

 

 

complete shoulder workout

Upright Row

Grab a barbell or two dumbbells and rest the weight on the top of your thighs. Make sure your hands are in a close grip position. (If you have had shoulder injuries avoid close grip hand positioning) This is the starting position.

Focus on using those shoulders to pull the weight up just underneath your chin and drive the motion with your elbows.

Slowly lower the weight back to the starting position and repeat this for 10 reps.

3 sets of 10

 

 

Superset 3:

complete shoulder workout

Straight Arm Pullback

Take a dumbbell in your hand and hold it behind you. The palms of your hands should be facing you. Keep that back straight and parallel to the floor. This is your starting position.

Without bending your elbows, raise your arms until they are in line with the floor.

Hold this position for only a second and then slowly lower the weight back down.

3 sets of 10 

 

 

complete shoulder workout

Wide Grip Upright Row

You are going to do this exercise like you would a normal upright row. However, you are going to place your hands wider apart.

3 sets of 10

 

 

What’s your favorite shoulder exercise?  

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Peace & Love,

Heather

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