Shoulder Workout: Dumbbells and Bands

Each superset consists of two exercises performed back-to-back without rest. Complete 4 sets of each superset, resting 90-120 seconds between supersets.

Superset 1: Front Delts

1. Dumbbell Shoulder Press
   • Reps: 8-12
   • Instructions: Sit on a bench with back support. Hold a dumbbell in each hand at shoulder height with palms facing forward. Press the dumbbells overhead until your arms are fully extended. Lower back to the starting position.
2. Resistance Band Front Raise
   • Reps: 12-15
   • Instructions: Stand on the middle of the band, holding the ends in each hand. With a slight bend in your elbows, raise your arms straight to shoulder height. Slowly lower back down.

Superset 2: Lateral Delts

1. Dumbbell Lateral Raise
   • Reps: 12-15
   • Instructions: Stand with a dumbbell in each hand at your sides. With a slight bend in your elbows, raise your arms to the sides until they parallel the floor. Lower back down slowly.
2. Resistance Band Lateral Raise
   • Reps: 12-15
   • Instructions: Stand on the middle of the band, holding the ends in each hand. With a slight bend in your elbows, raise your arms to the sides until they parallel the floor. Lower back down slowly.

Superset 3: Rear Delts

1. Dumbbell Rear Delt Fly
   • Reps: 12-15
   • Instructions: Bend at the hips with a slight bend in your knees, holding a dumbbell in each hand. With palms facing each other, raise your arms to the sides until they parallel the floor. Lower back down slowly.
2. Resistance Band Pull-Apart
   • Reps: 12-15
   • Instructions: Hold the band with both hands in front of you at shoulder height. Pull the band apart by moving your hands to the sides and squeezing your shoulder blades together. Return to the starting position.

Superset 4: Overall Shoulder

1. Arnold Press
   • Reps: 8-12
   • Instructions: Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing you. Rotate your palms outward as you press the dumbbells overhead. Lower back to the starting position, rotating your palms back to face you.
2. Resistance Band Upright Row
   • Reps: 12-15
   • Instructions: Stand on the middle of the band, holding the ends in each hand. Pull the band up to your chest, keeping your elbows higher than your hands. Lower back down slowly.

Please Note: Recording your fitness routines in a journal is also a great idea to help you stay on track. 

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