Day 12 of EPIC | Shoulder Workout with Dumbbells

 

You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (20lbx 2 and 12lb x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells! The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest. PALMS FACING PRESS rest PALMS FACING PRESS rest PALMS FACING PRESS rest ALTERNATING PRESS rest ALTERNATING PRESS rest ALTERNATING PRESS Rest SINGLE ARM PRESS SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) Rest FRONTAL RAISE Rest FRONTAL RAISE Rest FRONTAL RAISE Rest LATERAL RAISE (elbows 90°) LATERAL RAISE (elbows 90°) LATERAL RAISE (elbows 90°) HAMMER FRONTAL RAISES HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) Rest UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS Rest REAR DELT FLYES Rest REAR DELT FLYES Rest REAR DELT FLYES Rest AROUND THE WORLD Rest AROUND THE WORLD Rest AROUND THE WORLD Rest LATERAL RAISES LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) Rest ARNOLD PRESS rest ARNOLD PRESS rest ARNOLD PRESS Rest PARTIALS rest PARTIALS Rest PARTIALS Rest FIGURE 8 rest FIGURE 8 ResT FIGURE 8 Finisher: For 30 seconds x 3 sets PIKE HOLD/HANDSTAND HOLD Burn out: 45° PRESS