The front, side and rear delts all focused in on during this shoulder challenge! This workout will build strength, endurance and muscle! The triceps will be working along side the shoulders in many of the movements also!

Even though this is a number rep based challenge, it doesn’t mean we will rush through the reps; the opposite infact. You may find yourself having to stop to rest at same time as me or before or after! Take those moments to reset and go again!

For this workout, you will need a pair of dumbbells. Ideally 2 sets of weights… you could use 2 filled water bottles as the lighter set of weights!

I am using a chair to sit on throughout this entire workout but you can stand also!

The dumbbells I am using for your reference are 9kg each and 4kg each.

I DO WANT TO STRESS THE IMPORTANCE TO ENSURE YOU SELECT LIGHTER WEIGHTS THAN NORMAL AND ALWAYS STOP AT ANY POINT WHEN YOU FEEL YOU CAN NO LONGER MAINTAIN PROPER FORM AND CONTROL.

REAR DELT FLY (palms facing behind)
90° AT ELBOW LATERAL RAISE
SHOULDER PRESS
1/ 2 REP SHOULDER PRESS
PARTIAL REAR DELT FLYES (palms facing)
ARNOLD PRESS
ARC FRONTAL RAISE
LATERAL RAISES
X1 or x2 FRONTAL HAMMER RAISE
PARTIAL LATERAL RAISES

This was one of the most challenging shoulder workouts I have ever completed! It shows just how time under tension, attention to slow paced, full range reps can be so important, not necessarily the load!

The most challenging for me were the rear delts exercises! You might notice I perform these with back straight but if you prefer you can absolutely round the back!

500 reps…. All on the shoulders! Most important to remember it’s not a race. Each rep as perfect as the first!

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IMPORTANT: It is important to stop immediately if you feel lightheaded or dizzy at any point.

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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

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