Today I am going to share with you a natural bodybuilding shoulders workout that you can do from the comfort of your home just using a pair of dumbbells. This routine will target all three heads of your shoulders as well as your trapezius muscle and your rotator cuff as well.
This routine will not take too long….2 giant sets will take you around 7 minutes.
Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these giant sets for best results. This shoulder workout will consist of the following exercises:
7 Min Giant Set Home Natural Bodybuilding Shoulders Workout
Giant Set:
Arnold Press 2-4 sets of 8-15 reps (no rest)
Lateral Raises 2-4 sets of 8-15 reps (no rest)
Bent Over Laterals (Pronated Grip) 2-4 sets of 8-15 reps (no rest)
Dumbbell Shrugs 2 sets of 10-15 reps 2-4 sets of 8-15 reps (no rest)
External Rotations 2-4 sets of 8-15 reps (60 second rest)
Shoulders Workout Notes:
1) Train the shoulders twice a week.
2) You can do your shoulders in conjunction with your chest and triceps, your back, or your arms. For more information on different training splits please take a look below:
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.
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