PSA:
We are working on getting more in depth content for this shoulder workout plan (and many others) to bring you the best of the best to help you progress in your fitness goals. Unfortunately, this will take time!
We promise to always provide transparency so I will start with this: From content, to writing, to editing and web development, this is a 2 person show at the moment! We hope you join us on the early stages of building this community and get to see us grow! I was torn between waiting or launching with that I have, and if you are reading this article then I think you can guess that I decided to do a full send!
I want to build this community for you, so if you have input on what kind of content you would like to see feel free to shoot us a message here.
Now let’s dive in!! 👇
As usual we have single exercise tutorial videos for all the exercises in this work. Screen shot your workout or download a PDF copy below. The PDF download has the video links in it as well!
Tempo Guide: Each exercise has a tempo to follow. Example: If the tempo calls for 2110, that means 2 seconds controlling the weight on the way down with a 1 second pause at the bottom of the exercise. Then 1 second on the way back up and 0 second rest in between each rep.
Example Verbiage: 2(sec) eccentric, 1(sec) pause at bottom, 1(sec) concentric – lift up, 0(sec) pause at top)
For more clarification click here for a video tutorial on a tempo.
Let’s get to work!
Shoulder Workout Plan 1
| Exercise | Sets | Reps | Tempo | |
| A1 | DB SIDE RAISE | 3 | 12 | 2110 |
| B1 | DB SHOUDLER PRESS | 2 | 10 | 2010 |
| C1 | CBL CRISS CROSS RAISE | 3 | 12 | 2010 |
| D1 | MACHINE REAR FLY | 3 | 15 | 3110 |
Shoulder Exercise Tutorials in this workout
Dumbbell Side Raise: Watch video tutorial below.
Dumbbell Shoulder Press: Watch video tutorial below.
Cable Criss Cross Raise: Watch video tutorial below.
Machine Rear Fly: Watch video tutorial below.
Downloadable Shoulder Workout:
Click below. 👇
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