Beginner Shoulder Workout Plan

The Beginners Shoulder workout comprises of 10 sets and 4 exercises. It is designed to increase muscle size and endurance.

Workout Summary

  • Shoulders
  • 6 Weeks
  • Muscle Growth
  • Muscle Endurance
  • 60 Seconds Rest Between Sets

Equipment Required

  • Barbell
  • Dumbbells
Training Level
Beginner
Session Duration
20-25 Minutes
Workout Frequency
1 Day P/W

Training Schedule Format

This workout should be implemented into your current training schedule or a body split program.

Example Body Splits
  • MON - Back & Biceps
  • TUE - Rest Day
  • WED - Chest & Triceps
  • THU - Rest Day
  • FRI - Legs & Shoulders
  • SAT - Rest Day
  • SUN - Rest Day

Week 1-6

Warm shoulders up with 2 light sets before starting.

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Exercises: A & B

Sets: 3

Reps: 15

Exercises: C & D

Sets: 2

Reps: 12

Rest: 60 seconds

Exercises

A – Seated Dumbbell Shoulder Press

B – Dumbbell Reverse Fly

C – Dumbbell Lateral Raise

D – Barbell Upright Row