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Gym Shoulder Workout

Gym | Single Workout | Beginner: 4 exercises

This shoulder strengthening workout is designed to target various muscle groups in the shoulder, promoting endurance and hypertrophy. The workout is structured into four main exercises, each with a descending rep scheme spread across five sets. The session begins with Dumbbell Arnold Presses, a compound movement that primarily targets the deltoids, while also engaging the upper chest and triceps. Starting with higher reps (20) and reducing them set by set to 10, allows for progressive overload and muscle fatigue, which can be beneficial for muscle growth.

Following the Arnold Press, we move into isolation work with the Dumbbell Standing Bent Arm Lateral Raise, which emphasizes the lateral deltoids. Maintaining the same 20 to 10 rep structure, this exercise further exhausts the shoulders by focusing on the side aspects of the deltoid muscles. Next, we continue with Cable Leaning Lateral Raises to further isolate and sculpt the shoulder muscles. The use of cables in this movement provides continuous tension which can lead to increased muscle activation.

The workout concludes with Cable Standing Front Raise Variations, targeting the anterior deltoids. Again, utilizing the cable machine allows for a controllable resistance path and constant muscle engagement throughout the movement. This comprehensive approach ensures all parts of the deltoids are effectively worked, promoting balanced muscle development and improving overall shoulder strength and stability. Remember to rest adequately between sets, focus on controlled movement, and adjust weights as necessary to maintain proper form throughout all reps and sets.

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  • #Exercise / Sets
    1Dumbbell Arnold Press5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Arnold Press
    2Dumbbell Standing Bent Arm Lateral Raise5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Standing Bent Arm Lateral Raise
    3Cable Leaning Lateral Raise5 sets • 20, 15, 12, 10 and 10 reps
    Cable Leaning Lateral Raise
    4Cable Standing Front Raise Variation5 sets • 20, 15, 12, 10 and 10 reps
    Cable Standing Front Raise Variation