This shoulder session will work your shoulders until failure throughout! Hitting the shoulders through compound and isolation movements, you will be super setting movements to extremely challenge yourself!
All you will need for this shoulder session is a pair of dumbbells. The dumbbells I am using throughout are 9kg.
The timer will be on for 45 seconds of work, straight into another 45 seconds of work followed by 30 seconds rest. We will repeat each superset 2 times in total!
These are long sets in regards times and presumably the reps performed so it is important that you pause when you need to.
Partial presses
Press
Close, open to press
Arnold press
Single arm push press
Single arm press
Hammer frontal raises
Alternating hammer frontal raises
Alternating lateral raise
Partials
Upper half raise
Diagonal press
Elbow @ 90° alt lateral raise
Drive the car
Rear delt fly
Rear delt row
Finisher is a full minute, switching exercise every 20 seconds!
Figure 8
Hammer press
Figure 8
This was a very challenging shoulder session! My shoulders were extremely fatigued due to the higher rep range and time under tension!
Maintain form and you’ll feel your shoulders have to work even harder!
This was definitely one of the most challenging shoulder sessions I’ve done and I knew it would be!
I hope you have fun with it!
Cx
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Caroline Girvan
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
