Recruit Level: Shoulder dumbbell weight training
Recruit Level – Dumbbell Shoulder Workout
Control the Weight. Build the Frame.
This shoulder-focused superset routine introduces controlled overhead presses, lateral raises, and rear delt flys. Emphasis is on clean movement, posture, and building endurance across all three deltoid heads.
The foundation of a strong man is the strength to carry more.
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 1-minute-High knees
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Dumbbell front raise
§ Dumbbell side lateral raise
o Set 2 x 3 (8 min, 15 max):
§ Dumbbell bent-over raise
§ Dumbbell upright row
§ Dumbbell shoulder shrugs
o Set 4 x 3 (go until fail):
§ Crunches
§ Reverse crunches
§ Plank
Shoulder day No. 2
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 10 burpees
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Seated Dumbbell shoulder press
§ Dumbbell Arnold Press
o Set 2 x 3 (8 min, 15 max):
o Set 3 x 3 (8 min, 15 max):
§ Dumbbell push press
§ Dumbbell side lateral raise
o Set 4 x 3 (go until fail):
§ Roman sit ups
§ Leg lift holds
§ Windshield wipers
Shoulder day No. 3
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 30 body weight squats
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Seated Dumbbell shoulder press
§ Dumbbell upright row
o Set 2 x 3 (8 min, 15 max):
§ Dumbbell front raise
§ Dumbbell push press
o Set 3 x 3 (8 min, 15 max):
§ Dumbbell Bent Over Reverse Flye
§ Dumbbell shoulder shrugs
o Set 4 x 3 (go until fail): 1 minute break between sets
§ Leg lift holds
§ Leg raises
§ Side Plank
Shoulder day No. 4
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 10 jump lunges
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Dumbbell Face Pull
§ Dumbbell Arnold Press
o Set 2 x 3 (8 min, 15 max):
§ Dumbbell side lateral raise
§ Dumbbell upright row
o Set 3 x 3 (8 min, 15 max):
§ Dumbbell neutral press
§ Dumbbell shoulder shrugs
o Set 4 x 3 (go until fail):
§ V-sit
§ Heel Taps
§ Stand up knee to elbow