PLAN #1

BASIC SHOULDER WORKOUT

6 Exercises | 30–35 min

🏋️ Exercise 1 – Dumbbell Shoulder Press

👉 4 sets × 8–10 reps
📍 Seated position, full press, slow negative

🏋️ Exercise 2 – Dumbbell Side Lateral Raise

👉 3 sets × 12–15 reps
📍 Lift till shoulder level, no swinging

🏋️ Exercise 3 – Dumbbell Front Raise

👉 3 sets × 12 reps
📍 One arm at a time, controlled motion

🏋️ Exercise 4 – Rear Delt Dumbbell Fly

👉 3 sets × 12–15 reps
📍 Slight bend, squeeze rear delts

🏋️ Exercise 5 – Arnold Press

👉 3 sets × 8–10 reps
📍 Rotate slow, full range

🏋️ Exercise 6 – Dumbbell Shrugs

👉 3 sets × 15–20 reps
📍 Hold 1 sec at top

🧠 WHY THIS PLAN WORKS

Press + raise + rear delt + trap = complete shoulder development
Perfect for strength, size & balance.

🚀 TRAINING TIP

Rest 60 sec between sets.
Focus on form first, weight later.