Shoulder & Traps

Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

30 Rest

Exercise 2

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

8-10 Reps

30 Rest

Exercise 3

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

30 Rest

Exercise 4

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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4 Sets

8-10 Reps

30 Rest

Exercise 5

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

30 Rest

Exercise 6

Face Pull

Equipment: Cable, Full Gym

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4 Sets

8-10 Reps

30 Rest

Exercise 7

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

30 Rest

Exercise 8

Cable External Shoulder Rotation

Equipment: Cable, Full Gym

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4 Sets

8-10 Reps

30 Rest

Exercise 9

Cable Internal Shoulder Rotation

Equipment: Cable, Full Gym

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4 Sets

8-10 Reps

30 Rest

Exercise 10

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

10 Rest

Dumbbell Shoulder Press

Cable Lateral Raise

Dumbbell 4 Way Lateral Raise

Rear Delt Fly Machine

Seated Rear Lateral Dumbbell Raise

Face Pull

Dumbbell Upright Row

Cable External Shoulder Rotation

Cable Internal Shoulder Rotation

Dumbbell Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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