Gain muscle-mass, Take some shoulders - Dumbell, Men
40 mins | 300 calories | Easy | Free weights | This program focuses on shoulder development. It requires free weights. Ideal for expanding, this program for beginners contains exercises that are not too complicated to understand.
1
Lying on side dumbbell shoulder external rotation
- Sets 2
- Repetitions 15
2
Standing pronated dumbbell press
- Sets 30
- Repetitions 10
3
Standing dumbbell side raise
- Sets 2
- Repetitions 8
4
Standing dumbbell front raise
- Sets 2
- Repetitions 8
5
Standing dumbbell shoulder shrug
- Sets 3
- Repetitions 12
6
Rowing
- Sets 3
- Repetitions 15
7
Chest and Anterior Shoulder with wall
8
Triceps
1
Dumbbell rear lunge
- Sets 3
- Repetitions 10
2
Bent-over dumbbell row
- Sets 2
- Repetitions 8
3
Bent-over dumbbell row to delts
- Sets 2
- Repetitions 12
4
Push-up
- Sets 3
- Repetitions 12
5
Standing dumbbell overhead elbow extension
- Sets 2
- Repetitions 10
6
Standing supinated dumbbell curl
- Sets 2
- Repetitions 10
7
Standing Quadriceps
8
Sitting Trunk Flexion