For the paired exercises (marked “a” and “b” ect), do one set of “a,” rest, then one set of “b,” and repeat the pair until all sets are complete. Rest 60–90 seconds after every set in the workout. With each set where reps decrease you should increase weight. Except in force sets where the reps remain the same.
SET: 5
REPS: 5, 5, 5, 5, 5
Grasp two dumbbells positioned in front of you not further than shoulder distance apart. Keeping your feet together and back arched so that you are dipping your head down to the space between the dumbbells, drop down then push up. But make sure you are doing a push up using your shoulders and not your chest. Your body should look like a v shape pointing down. Do 5 reps with a5 second pause between sets.
SET: 3

REPS: 15, 12, 8

Place a dumbbell in each hand. Stand with feet shoulder width apart. Lift both dumbbells using your elbows. Raise overhead into a Y shape. Lower the weights back down. You have completed one rep, continue for the rest of the set. Then increase weights for next set.
SET: 4

REPS: 20, 20, 20, 20

Pick a lighter weight here. Your feet again will be shoulder length apart, your knees slightly bent. You are going to extend your arms to shoulder height, keeping the weights in hand palms facing down. You are going to do 20 small circles holding the weight forward, 20 backwards. Take a break between each set if needed. complete 4 sets.
SET: 3

REPS: 15, 12, 8

In a seated position, place two dumbbells in either hand. Keeping your core tightened to support your back, lift the weights palms in to face height. You are going to press up to extend the arms then drop back down to face height. This is one rep. Repeat for all reps then increase weights between sets.
4b. 1, 1, 2 Front Raise
SET: 3

REPS: 15, 12, 8

While still in a seated position, dumbbells in hand and by your side you are going to raise in front of you to shoulder length. First with one arm, then the other, then both. This is one rep. Repeat for all reps then increase weight for next set.
SET: 3

REPS: 15, 12, 8

Remaining in a seated position, weights in hand, you are going to lean over chest to knees. Extend the weights with straight arms out to either side and pressing your shoulders together at the top of the exercise. Use a steady motion and try not to swing the weights. Drop them back down to your side and continue through the reps.
SET: 5

REPS: 10, 10, 10, 10, 10

Holding a slightly heavier weight with back straight and knees slightly bent. The weights should remain by your side and lift up with a shrugging motion in the shoulders. Do 10 reps then pause between sets. No need to up the weights here, this is a force set.

I hope you found this article on Shoulder Building Workout helpful.

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