PUMPED 30 Min Shoulder Workout with Dumbbells | EPIC Heat - Day 36

 

The staple superset will focus on the rear delts and involve a change of grip positioning of the hand from palms facing each other to them palms facing into torso. The timer will be on for 50 seconds of work, followed straight into another 50 seconds of work before 20 seconds of rest! We will perform each superset two times but the staple only once when it occurs! For this workout you will need a pair of dumbbells and your mat for cool down! Please spend more time cooling down if you prefer! The dumbbells I am using are 9kg each, I will however reduce to 6kg for more of the isolation exercises! STAPLE: REAR PARTIAL FLY PALMS FACING REAR PARTIAL FLY PALMS IN SINGLE ARM PRESS SINGLE ARM PRESS (switch) SINGLE ARM PRESS SINGLE ARM PRESS (switch) STAPLE: REAR PARTIAL FLY PALMS FACING REAR PARTIAL FLY PALMS IN SINGLE ARM ARNOLD PRESS SINGLE ARM ARNOLD PRESS (switch) SINGLE ARM ARNOLD PRESS SINGLE ARM ARNOLD PRESS (switch) STAPLE: REAR PARTIAL FLY PALMS FACING REAR PARTIAL FLY PALMS IN LATERAL RAISE LATERAL RAISE (switch) LATERAL RAISE LATERAL RAISE (switch) STAPLE: REAR PARTIAL FLY PALMS FACING REAR PARTIAL FLY PALMS IN LATERAL RAISES PARTIAL LATERAL RAISES LATERAL RAISES PARTIAL LATERAL RAISES STAPLE: REAR PARTIAL FLY PALMS FACING REAR PARTIAL FLY PALMS IN SINGLE ARM REACH TO FLY SINGLE ARM REACH TO FLY (switch) SINGLE ARM REACH TO FLY SINGLE ARM REACH TO FLY (switch) Finisher: Alternating press Alternating lateral raises Partials! What a session! It will show you just how important the eccentric (lowering portion) really is and how much more intense the exercise becomes when you draw attention to this!