Superset shoulders to hit the delts from all angles! Pressing, raises and partials in this 30 min workout! Using our dumbbells to build strength to the shoulders!

There is a lot of single side work within the supersets. Every 3rd superset will be the staple.

The staple superset will focus on the rear delts and involve a change of grip positioning of the hand from palms facing each other to them palms facing into torso.

The timer will be on for 50 seconds of work, followed straight into another 50 seconds of work before 20 seconds of rest!

We will perform each superset two times but the staple only once when it occurs!

For this workout you will need a pair of dumbbells and your mat for cool down! Please spend more time cooling down if you prefer!

The dumbbells I am using are 9kg each, I will however reduce to 6kg for more of the isolation exercises!

STAPLE:
REAR PARTIAL FLY PALMS FACING
REAR PARTIAL FLY PALMS IN

SINGLE ARM PRESS
SINGLE ARM PRESS (switch)

SINGLE ARM PRESS
SINGLE ARM PRESS (switch)

STAPLE:
REAR PARTIAL FLY PALMS FACING
REAR PARTIAL FLY PALMS IN

SINGLE ARM ARNOLD PRESS
SINGLE ARM ARNOLD PRESS (switch)

SINGLE ARM ARNOLD PRESS
SINGLE ARM ARNOLD PRESS (switch)

STAPLE:
REAR PARTIAL FLY PALMS FACING
REAR PARTIAL FLY PALMS IN

LATERAL RAISE
LATERAL RAISE (switch)

LATERAL RAISE
LATERAL RAISE (switch)

STAPLE:
REAR PARTIAL FLY PALMS FACING
REAR PARTIAL FLY PALMS IN

LATERAL RAISES
PARTIAL LATERAL RAISES

LATERAL RAISES
PARTIAL LATERAL RAISES

STAPLE:
REAR PARTIAL FLY PALMS FACING
REAR PARTIAL FLY PALMS IN

SINGLE ARM REACH TO FLY
SINGLE ARM REACH TO FLY (switch)

SINGLE ARM REACH TO FLY
SINGLE ARM REACH TO FLY (switch)

Finisher:

Alternating press
Alternating lateral raises
Partials!

What a session! It will show you just how important the eccentric (lowering portion) really is and how much more intense the exercise becomes when you draw attention to this!

Well done in advance for smashing this session! Your shoulders will work very hard!! But that’s what we want!! Enjoy!!

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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