THE SHOULDERS: Beginner | Intermediate | Advanced
Do the intermediate exercises for 4 weeks, then the advanced exercises for 4 weeks.
- WEEKS 1 & 2: 2 sets of 6–8, after a thorough warmup with lighter weights
- WEEKS 3 & 4: 2 or 3 sets of 4–6, after warmup
- WEEKS 5 & 6: 2 sets of 6–8
- WEEKS 7 & 8: 2 or 3 sets of 4–6
Twisting Standing Dumbbell Shoulder Press- Stand holding a pair of dumbbells just outside your shoulders at jaw level, palms facing in.
- Press the dumbbells overhead as you twist to your right.
- Lower the dumbbells as you twist back to the center, then twist to the left as you press the weights upward again.
- If you end the set with an odd number of repetitions, start the next set by twisting to the side opposite the one you finished on in the previous set.
Alternating 45-Degree Incline Shoulder Press- Grab a pair of dumbbells and position yourself on your back on a Swiss ball or incline bench so your
- torso is at a 45-degree angle to the floor.
- Hold the dumbbells just outside your shoulders at about jaw level, with your palms facing forward. Your forearms should be in line with your torso.
- Lift one dumbbell overhead so the weight is in a line with your torso. As you lower it, lift the other.
- Alternate until you finish the set.
- Alternate the arm you start with on each set.
Overhead Dumbbell Shrug- Stand holding a pair of dumbbells overhead, just beyond shoulderwidth apart, palms facing forward.
- Shrug your shoulders up as high as you can.
- Pause, then slowly lower your shoulders.
