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10 Min - Home Shoulder Workout (SETS AND REPS INCLUDED)

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Rating: 4.0; Vote: 1

t have a home gym, have a pair of light dumbbells laying around. Furthermore, we often have a single dumbbell that is on the heavier side. As I said, it doesn-t matter which one you want to use for this workout, they will both get the job done. That said, let-s start breaking down the lighter dumbbell shoulder workout. The key to the effectiveness of this home workout for shoulders is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the shoulder exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes. If at any point you feel as if you can-t complete the reps due to the overwhelming metabolic burn in your delts, simply rest as briefly as possible and get back to cranking out your reps until the time is over. The exercises, sets and reps in this lighter dumbbell home shoulder workout are as follows: Light Home Shoulder Workout - 1 1/2 Laterals - 45 sec on / 15 sec off x 2 - Dumbbell H Raises - 45 sec on / 15 sec off x 2 - Dumbbell W Raises - 45 sec on / 15 sec off x 2 - Urlachers - 45 sec on / 15 sec off x 2 - Kneeling Speed Presses 45 sec on / 15 sec off x 2 If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this shoulder workout. Just like the lighter version, you will be able to do this entire workout for your shoulders at home. The best part is, you will only need a single heavy dumbbell to get the job done. By alternating the reps on many of these exercises, you will effectively split the load between the right and left shoulders during the one minute period which will allow you to get about 10-12 reps on each arm before the time of each set is complete. That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level. The exercises, sets and reps in this heavier dumbbell home shoulder workout are as follows: Heavy Home Shoulder Workout - Cheat Lateral - 1: 00 on / 1: 00 off - 1 Arm Clean and Press - 1: 00 on / 1: 00 off - 1 Arm High Pull - 1: 00 on / 1: 00 off - Gravediggers (biceps) - 1: 00 on / 1: 00 off - DB Pressouts - 45 on / 15 off - Power Pushaway Burnout x 1: 00 Keep in mind, following your last db press out exercise, you will take just a 15 second rest before you finish off your workout with a power push away bodyweight shoulder exercise for 60 seconds. The goal is to try and complete the entire minute without falling to your knees. This is tough but something you can do if you put your mind to it. If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx. com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan. For another at home shoulder workout and workouts for shoulders at home, be sure to
Date: 2022-04-22

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Comments and reviews: 10

Bottlecapbill
Kind of late to the vide. I'm not a big guy, been working out more or less half of my lifetime, I'm 49. All I find with this routine is cardio fatique. I have this weird thing where nothing, no exercise no amount of weight ever makes my shoulders burn. The only thing that ever cause burn in my delts is overhead press. I'll get tired. I'll shake, my shoulders will collapse with fatique but ten minutes later it feels like I did nothing. It's weird. If I just do 5 sets of shoulder press I feel it the next day. What's wrong with me? lol. Anyway I feel the heavy version has too much back, and legs involved which creates too much momentum. Unless you go way heavier than he's suggesting it's not that difficult. The light weight version is far more effective in my opinion. I had to do it without adding the floor, just standing and doing one side at a time to even get any blood in my shoulders.
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Alexandru
Jeff the one and only, giveing us home exercises before we even knew quarantine was even going to be a thing. JEFF U ARE THE MAN----(been watching your videos for about
2 years now, i thank you for showing me the WHEY, weight lifting simply helps me so mutch esspetially w my boxing i cant thank you enought for posting sutch good quality workouts and single handedly educateing me in how the human body works from the athletic point of view, again i cant thank you enought.
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Alex
Ive had tricep tendonosis for about 11 years. Had an MRI, but found nothing. They wouldnt give me PRP therapy because the tendon has enough relative strength. He said chances of it causing a tear werent worth it.
Are there other treatments out there?
Ive heard of stem cell treatment, but its Expensive, and i dont think its available in the uk?
OHP is king. Front/lateral raises do next to nothing.
If anyone could help that would be brilliant. Thanks in advance-.
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AyZeeCREW
Naveen Reddy-
7 months ago-
Notes to Self: -
Light Shoulder Workout- with 2 dumbbells-
2: 00 - 1 1/2 Laterals - 45 sec on / 15 sec off x 2-
2: 20 - Dumbbell H Raises - 45 sec on / 15 sec off x 2-
2: 50 - Dumbbell W Raises - 45 sec on / 15 sec off x 2-
3: 28 - Urlachers - 45 sec on / 15 sec off x 2-
4: 04 - Kneeling Speed Presses 45 sec on / 15 sec off x 2
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AyZeeCREW
Heavy Shoulder Workout- with 1 dumbbell-
5: 25 - Cheat Lateral - 1 min on / 1 min off-
5: 52 - 1 Arm Clean and Press - 1 min on / 1 min off-
6: 16 - 1 Arm High Pull - 1 min on / 1 min off-
7: 02 - Gravediggers (biceps) - 1 min on / 1 min off-
7: 32 - DB Pressouts - 45 sec on / 15 sec off-
8: 00 - Power Pushaway Burnout x 1 min
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T-ballistic
I've been a really skinny short guy all my life, which isn't very long to be honest since I'm almost 16 now, but a year ago I started watching Jeff's vids and taking his advice and a year later I'm the most confident in my body I've ever been, gonna keep it up as long as I physically can, thank you lots Jeff
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Anonymous71475
Tried the lighter dumbbell version. Started with two rods and 1. 25kg plates on each side -- but it was too heavy and I had to strip the rod of the plates. and holy cow it was tough; even when I only lift the rods it was only barely manageable (I think the rods themselves are 1. 25kg too) XD
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Sardor
Jeff says to keep the thumb up while doing side lateral raise for the external rotation of the shoulder for the sake of its safety, while some other sources tell to keep the pinkie up to maximise the load upon the shoulders. Do I have to trade shoulder safety for maximum load on the delts?
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AyZeeCREW
2: 00 - 1 1/2 Laterals - 45 sec on / 15 sec off x 2
2: 20 - Dumbbell H Raises - 45 sec on / 15 sec off x 2-
2: 50 - Dumbbell W Raises - 45 sec on / 15 sec off x 2-
3: 28 - Urlachers - 45 sec on / 15 sec off x 2-
4: 04 - Kneeling Speed Presses 45 sec on / 15 sec off x 2
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Alexandra
Just got my 8lbs dumbells 3 weeks ago. the quarantine was turning my arms' texture like cottage cheese. now with your routine is a different story. finally I see toned arms and shoulders starting to show up again: D Thank you Jeff for this effective shoulder workout!
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