Strong Shoulders

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2 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

In this 2-day strong shoulder program, you will start with a few easy warm-up exercises (3 each day) followed by a series of shoulder exercises. The program is designed to work your most mobile joint in the body, the shoulder joint.

The prescribed exercises will challenge the various movement patterns the shoulder is capable of performing. These include: shoulder adduction, abduction, flexion, extension, internal rotation, external rotation, and circumduction in the sagittal plane.

Incorporate these two shoulder training days into your weekly strength program to ensure a well-rounded program.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit team

Day 1
Day 2

Workout 1 10 exercises, 23 mins

One-Arm Hang	1x10 reps • 30s	rest: 10s
Posterior Capsule Stretch	1x10 reps • 20s	rest: 10s
Exercise Dome Push-Up	1x0 reps • 30s	rest: 20s
Cable Deltoid Raise	3x0 reps • 30s	rest: 60s
Cable Internal Rotation	2x0 reps • 30s	rest: 10s
Cable External Rotation	2x0 reps • 30s	rest: 10s
Cable Rear Lateral Raise	3x0 reps • 30s	rest: 60s
Barbell Military Press	2x0 reps • 30s	rest: 60s
Barbell Push Press	3x0 reps • 30s	rest: 60s
Extended Arm Child Pose	1x0 reps • 60s	rest: 10s

Workout 2 9 exercises, 22 mins

Shoulder Rotation	1x0 reps • 20s	rest: 10s
Shoulder Circles	1x0 reps • 20s	rest: 10s
One-Arm Hang	1x10 reps • 38s	rest: 10s
Kettlebell One-Arm Swing	2x0 reps • 30s	rest: 30s
Cable Rope Face Pull	2x0 reps • 35s	rest: 60s
Dumbbell One-Arm Shoulder Press	3x0 reps • 30s	rest: 30s
Barbell Jerk	3x0 reps • 30s	rest: 60s
Barbell Shoulder Press	3x0 reps • 35s	rest: 60s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s