Day 9: 25 Min BRUTAL SHOULDER WORKOUT // 6WS1

WORKOUT DETAILS ⏱️ Duration: 25 minute workout 🏋️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 40 seconds work, 20 seconds rest // We'll break this workout down into 5 round, each consisting of 4 sets. After each cycle we'll take a 45 second rest before moving on to the next round. Exercises for this dumbbell shoulder workout: 0:20 Shoulder Press 1:20 Single Arm Press R 2:20 Single Arm Press L 3:20 Thrusters Rest 45 Sec 4:45 Alternating Lateral Raises 5:45 Alternating Front Raises 6:45 Bent Arm Lateral Raises 7:45 Thrusters Rest 45 Sec 9:10 Upright Row 10:10 Rear Delt Row R 11:10 Rear Delt Row L 12:10 Thrusters Rest 45 Sec 13:35 Clean to Press 14:35 Rear Delt Fly R 15:35 Rear Delt Fly L 16:35 Thrusters Rest 45 Sec 18:00 Shrugs 19:00 Arnold Press 20:00 Partials 21:00 Thrusters Rest 45 Sec 22:25 Complex Finisher (2 Minutes AMRAP - as many reps as possible) 1. Single Arm Press R x5 2. Single Arm Press L x5 3. Upright Row x10