Build Muscle Recommended program

Shoulders & Posture

Build strong, capped shoulders while fixing rounded posture. Pressing is balanced with plenty of rear-delt, upper-back and rotator-cuff work, using just dumbbells and a band.

12exercises

35min

22sets

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Start workout

Training flow

Warm-up 3 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Band Shoulder Dislocates

1 sets 10 reps Shoulders

rest 15s

Band Pull-Apart

1 sets 15 reps Upper Back

rest 15s

Main 6 exercises

Standing Dumbbell Shoulder Press

3 sets 8-12 reps Shoulders

rest 90s

Dumbbell Lateral Raise

3 sets 12-15 reps Shoulders

rest 60s

Bent-Over Dumbbell Reverse Fly

3 sets 12-15 reps Shoulders

rest 60s

Band Face Pull

3 sets 12-15 reps Shoulders

rest 45s

Prone Y Raise

2 sets 10-12 reps Shoulders

rest 45s

Band External Rotation

2 sets 12-15 reps Shoulders

rest 30s

Cool-down 3 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Cross-Body Shoulder Stretch

1 sets 30s Shoulders

rest 10s

Neck Side Stretch

1 sets 20s Traps

rest 10s