Day 27: 30 Min BOULDER SHOULDERS & DELTS Workout [with Dumbbells] // 6WS2

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Build a stronger upper body with this complete shoulders and delts workout routine.

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The shoulder is made up of three heads – the anterior (front delt), medial (side delt) and posterior (rear delt) – and you need to work all three of them, along with the trapezius muscle in the upper back, for a truly satisfying shoulder session.

This workout is broken down into pairs of supersets, all of which do a great job of working all three heads of the shoulder and the trapezius muscle. To get the most out of this just follow along with the sets, reps, tempo and rest in the video, and don’t go too heavy with the weight to start with. If you start to find any of the exercises too easy, add a little weight. Add this workout to your favorites and come back to it often and watch your shoulders turn into boulders.

All you'll need for this workout is a set of dumbbells (I'm using 20lb / 9kg dumbbells for reference). Let's give this workout a go! Follow along with the video and let us know how you like the workout in the comments below 👊🏼

► 5 Min Warm Up    • 5 MIN WARM UP | FULL BODY WARMUP FOR AT HO...  

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: Dumbbells (I'm using 20lbs / 9kg), a box, bench or chair and your mat.
⏱️ Intervals: Supersets - 30s work X2 followed by 30 seconds rest

Exercises for this 30 minute shoulders and delts workout with dumbbells:

0:20 Shoulder Press R
0:50 Shoulder Press L

1:50 Shoulder Press R
2:20 Shoulder Press L

3:20 Shoulder Press
3:50 Shoulder Press Partials (pulses)

4:50 Arnold Press R
5:20 Arnold Press L

6:20 Arnold Press R
6:50 Arnold Press L

7:50 Close to Open Press
8:20 Alternating Reverse Grip Shoulder Press

9:20 Lateral Raise R
9:50 Lateral Raise L

10:50 Lateral Raise R
11:20 Lateral Raise L

12:20 90° Lateral Raise
12:50 Shoulder Shrugs

13:50 Front Raise R
14:20 Front Raise L

15:20 Front Raise R
15:50 Front Raise L

16:50 Steering Wheel
17:20 45° Press

18:20 Upright Row R
18:50 Upright Row L

19:50 Upright Row R
20:20 Upright Row L

21:20 Upright Rows
21:50 Alternating Cuban Press

22:50 Rear Delt Fly R
23:20 Rear Delt Fly L

24:20 Rear Delt Fly R
24:50 Rear Delt Fly L

25:50 Rear Delt Row R
26:20 Rear Delt Row L

27:20 Rear Delt Row R
27:50 Rear Delt Row L

28:50 Snatch R
29:20 Snatch L

FINISHER 30/30/30/30

30:20 W-Press
30:50 Lateral to Front Raise
31:20 Alternating 90° Press
31:50 Cuban Press

Cool Down + Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!