Shoulder/back/arm 2 Month

Exercise 1

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20 sec Reps

5 sec Rest

Exercise 2

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20 sec Reps

5sec Rest

Exercise 3

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20 sec Reps

5sec Rest

Exercise 4

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

10 sec Rest

Exercise 5

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

10 sec Rest

Exercise 6

Zottman Curl

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

10 sec Rest

Exercise 7

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

10 sec Rest

Exercise 8

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

20 sec Rest

Exercise 9

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

20 sec Rest

Exercise 10

Dumbbell Decline One-Arm Hammer Press

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

20 sec Rest

Exercise 11

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

20 sec Rest

Exercise 12

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

20 sec Rest

Exercise 13

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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2 Sets

25 Reps

20 sec Rest

Exercise 14

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20 sec Reps

5 sec Rest

Exercise 15

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20 sec Reps

5 sec Rest

Exercise 16

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20 Reps

5 sec Rest

Standing Reach Up Back rotation Stretch

Standing Reverse Shoulder Stretch

Bodyweight Military Press

Dumbbell Shrug

Bent Over Dumbbell Row

Zottman Curl

Dumbbell Wrist Curl

Dumbbell Bent Over Reverse Grip Row

Dumbbell Curl

Dumbbell Decline One-Arm Hammer Press

Dumbbell Shoulder Press

Alternating Dumbbell Front Raise

Dumbbell Reverse Curl

Shoulder Stretch Behind Back

Standing One Arm Chest Stretch

Seated Ballerina Exercise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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