30-Minute Shoulder Workout

30-Minute Shoulder Workout (Supersets & Dropsets)

Warm-Up (3 minutes)

• Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
• Overhead Shoulder Stretch: 1 minute (30 seconds each side)
• Light Dumbbell Lateral Raises: 1 minute (use very light weights to activate the shoulder muscles)

Workout (25 minutes)

Superset 1

1. Seated Dumbbell Shoulder Press
   • Sets: 3
   • Reps: 8-10
   • Rest: 0 seconds (directly into the next exercise)
2. Dumbbell Lateral Raises
   • Sets: 3
   • Reps: 12-15
   • Rest: 30 seconds (after completing both exercises)
   • Instructions: After the shoulder press, immediately perform lateral raises with a slight bend in the elbows. Keep movements controlled, avoiding any swinging.

Superset 2
3. Arnold Press

• Sets: 3
• Reps: 8-10
• Rest: 0 seconds (directly into the next exercise)

4. Front Dumbbell Raises
   • Sets: 3
   • Reps: 12-15
   • Rest: 30 seconds (after completing both exercises)
   • Instructions: For the Arnold press, rotate the dumbbells as you press them overhead. Then, perform front raises with the palms facing down. Focus on the contraction at the top of the movement.

Dropset
5. Cable Lateral Raises (Dropset)

• Sets: 3
• Reps: 10-12 (then drop weight and perform an additional 8-10 reps)
• Rest: 30 seconds (after completing the dropset)
• Instructions: Perform lateral raises using a cable machine. Once you reach failure at the starting weight, reduce the weight by 20-30% and continue for as many reps as possible.

Superset 3
6. Upright Rows

• Sets: 3
• Reps: 10-12
• Rest: 0 seconds (directly into the next exercise)

7. Bent-Over Reverse Flyes
   • Sets: 3
   • Reps: 12-15
   • Rest: 30 seconds (after completing both exercises)
   • Instructions: Use a barbell or dumbbells for upright rows, pulling to chest level. For reverse flyes, bend over with a flat back and lift the weights out to the sides, focusing on the rear delts.

Cool Down (2 minutes)

• Cross-Body Shoulder Stretch: 1 minute (30 seconds each side)
• Overhead Triceps and Shoulder Stretch: 1 minute (30 seconds each side)

This workout ensures that all three heads of the shoulder (anterior, lateral, and posterior) are targeted efficiently, utilizing supersets to keep the intensity high and dropsets to fully exhaust the muscles