7-Min Home Dumbbell Shoulder Workout Routine

7-Min Home Dumbbell Shoulder Workout Routine: Learn how to train the shoulders in 7 minutes simply using some dumbbells in the comfort of your home.

Shoulders Workout: 7-Min Shoulders Workout with Dumbbells at Home

7-Min Shoulders Workout with Dumbbells at Home

Tri-set:
Bent Over Laterals (Pronated Grip) 2 sets of 10-15 reps (no rest)
Upright Rows 2 sets of 10-15 reps (no rest)
Shoulder Press 2 sets of 10-15 reps (1 min rest)

Shoulders Workout Notes:
1) Train the shoulders twice a week.

2) You can do them 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. That would make the routine around 10 minutes in length.

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4 Comments

  1. I liked your video but could you just show me shoulder workout's using a barbell please

  2. Looks like a good workout, gona give it a try on friday (shoulders and arms day). Those are the biggest dumbbells I have ever seen.:)

  3. Hi i am just wondering if i should do this every second day?

    Also, for the bicep and ab workout should that also be done every day or every second day

    THanks

    • Dear Claud,

      You need to implement one of the workout splits below. You will be working out each body part every 4th day. Best! HR

      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

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