Scribd Logo
Upload

Welcome to Scribd!

  • 7 Shoulders

    Uploaded by

    marcogu2021
    21 views20 pages
    This document outlines a 7-shoulders workout routine consisting of 99 exercises targeting the shoulders and surrounding muscle groups. The exercises include variations of presses, raises, rows and stretches performed with dumbbells, barbells, cables, kettlebells, gym machines and bodyweight. Most exercises note the required equipment as dumbbells or a full gym setup with machines and cables. The routine provides a comprehensive list of options to target all parts of the shoulders, rear delts and rotator cuff muscles.

    Original Description:

    Original Title

    7-SHOULDERS

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 7-shoulders workout routine consisting of 99 exercises targeting the shoulders and surrounding muscle groups. The exercises include variations of presses, raises, rows and stretches performed with dumbbells, barbells, cables, kettlebells, gym machines and bodyweight. Most exercises note the required equipment as dumbbells or a full gym setup with machines and cables. The routine provides a comprehensive list of options to target all parts of the shoulders, rear delts and rotator cuff muscles.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    21 views20 pages

    7 Shoulders

    Uploaded by

    marcogu2021
    This document outlines a 7-shoulders workout routine consisting of 99 exercises targeting the shoulders and surrounding muscle groups. The exercises include variations of presses, raises, rows and stretches performed with dumbbells, barbells, cables, kettlebells, gym machines and bodyweight. Most exercises note the required equipment as dumbbells or a full gym setup with machines and cables. The routine provides a comprehensive list of options to target all parts of the shoulders, rear delts and rotator cuff muscles.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 20

    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    7-SHOULDERS
    WORKOUT

    EXERCISE 1
    DUMBBELL PUSH PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 2
    STANDING DUMBBELL SHOULDER
    PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 3
    ARM SCISSORS
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 4
    ARM SCISSORS
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 5
    SIDE ARM RAISES
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 6
    ARM CIRCLES
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 7
    DUMBBELL LATERAL RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 8
    DUMBBELL SHOULDER PRESS
    Equipment: Dumbbells, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 1 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 9
    SMITH MACHINE BEHIND NECK
    PRESS
    Equipment: Full Gym, Machine

    EXERCISE 10
    SMITH MACHINE SHOULDER PRESS
    Equipment: Full Gym, Machine

    EXERCISE 11
    CABLE LATERAL RAISE
    Equipment: Cable, Full Gym,
    Resistance Band

    EXERCISE 12
    CABLE LATERAL RAISE
    Equipment: Cable, Full Gym,
    Resistance Band

    EXERCISE 13
    45 DEGREE INCLINE ROW
    Equipment: Dumbbells, Full Gym

    EXERCISE 14
    LEVER SHOULDER PRESS
    Equipment: Full Gym, Machine

    EXERCISE 15
    SEATED BARBELL SHOULDER PRESS
    Equipment: Barbell, Full Gym

    EXERCISE 16
    STANDING CLOSE GRIP MILITARY
    PRESS
    Equipment: Barbell

    EXERCISE 17
    BARBELL MILITARY PRESS
    (OVERHEAD PRESS)
    Equipment: Barbell, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 2 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 18
    DUMBBELL CHEST SUPPORTED
    LATERAL RAISES
    Equipment: Dumbbells, Full Gym

    EXERCISE 19
    DUMBBELL CHEST SUPPORTED
    LATERAL RAISES
    Equipment: Dumbbells, Full Gym

    EXERCISE 20
    DUMBBELL 6 WAY RAISE
    Equipment: Dumbbells

    EXERCISE 21
    DUMBBELL 4 WAY LATERAL RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 22
    ALTERNATING DUMBBELL FRONT
    RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 23
    TWO ARM CABLE FRONT RAISE
    Equipment: Cable, Full Gym

    EXERCISE 24
    TWO ARM DUMBBELL FRONT RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 25
    DUMBBELL FRONT RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 26
    CABLE FRONT RAISE
    Equipment: Cable, Full Gym,
    Resistance Band

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 3 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 27
    LEANING SINGLE ARM DUMBBELL
    LATERAL RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 28
    SEATED BEHIND NECK PRESS
    Equipment: Barbell, Full Gym

    EXERCISE 29
    REAR DELT FLY MACHINE
    Equipment: Full Gym, Machine

    EXERCISE 30
    SEATED REAR LATERAL DUMBBELL
    RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 31
    HALF ARNOLD PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 32
    ARNOLD PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 33
    SEATED DUMBBELL LATERAL RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 34
    CABLE REAR DELT FLY
    Equipment: Cable, Full Gym,
    Resistance Band

    EXERCISE 35
    BENT OVER LATERAL RAISE
    Equipment: Dumbbells, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 4 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 36
    BENT ARM LATERAL RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 37
    CABLE UPRIGHT ROW
    Equipment: Cable, Full Gym

    EXERCISE 38
    FACE PULL
    Equipment: Cable, Full Gym

    EXERCISE 39
    HALF KNEELING HIGH CABLE ROW
    ROPE
    Equipment: Cable, Full Gym

    EXERCISE 40
    LEANING CABLE LATERAL RAISE
    Equipment: Cable, Full Gym

    EXERCISE 41
    DUMBBELL UPRIGHT ROW
    Equipment: Dumbbells, Full Gym

    EXERCISE 42
    BODYWEIGHT MILITARY PRESS
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 43
    PUSH PRESS
    Equipment: Barbell, Full Gym

    EXERCISE 44
    EZ BAR UPRIGHT ROW
    Equipment: Barbell, Full Gym

    EXERCISE 45
    DUMBBELL LYING ONE-ARM REAR
    LATERAL RAISE
    Equipment: Dumbbells, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 5 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 46
    LATERAL RAISE MACHINE
    Equipment: Full Gym, Machine

    EXERCISE 47
    SCOTT PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 48
    BAND PULL-APART
    Equipment: Cable, Full Gym,
    Resistance Band

    EXERCISE 49
    BENT OVER REVERSE CABLE FLY
    Equipment: Cable, Full Gym,
    Resistance Band

    EXERCISE 50
    BENT-OVER BARBELL REVERSE RAISE
    Equipment: Barbell, Full Gym

    EXERCISE 51
    WEIGHTED ROUND ARM
    Equipment: Dumbbells, Full Gym

    EXERCISE 52
    WEIGHT PLATE FRONT RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 53
    TWO ARM CABLE LATERAL RAISE
    Equipment: Cable, Full Gym

    EXERCISE 54
    LANDMINE SQUAT TO PRESS
    Equipment: Full Gym, Landmine

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 6 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 55
    CABLE SHOULDER PRESS
    Equipment: Cable, Full Gym,
    Resistance Band

    EXERCISE 56
    BARBELL REAR DELT RAISE
    Equipment: Barbell, Full Gym

    EXERCISE 57
    DOUBLE CABLE FRONT RAISE
    Equipment: Cable, Full Gym

    EXERCISE 58
    STANDING SMITH MACHINE
    SHOULDER PRESS
    Equipment: Full Gym, Machine

    EXERCISE 59
    DUMBBELL W PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 60
    DUMBBELL SCAPTION
    Equipment: Dumbbells, Full Gym

    EXERCISE 61
    BARBELL CLEAN AND PRESS
    Equipment: Barbell, Full Gym

    EXERCISE 62
    DUMBBELL CUBAN PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 63
    DUMBBELL CUBAN EXTERNAL
    ROTATION
    Equipment: Dumbbells, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 7 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 64
    STANDING ALTERNATING DUMBBELL
    SHOULDER PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 65
    CABLE EXTERNAL SHOULDER
    ROTATION
    Equipment: Cable, Full Gym

    EXERCISE 66
    CABLE INTERNAL SHOULDER
    ROTATION
    Equipment: Cable, Full Gym

    EXERCISE 67
    ACROSS CHEST SHOULDER STRETCH
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 68
    STANDING REACH UP BACK
    ROTATION STRETCH
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 69
    SHOULDER STRETCH BEHIND BACK
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 70
    INCLINE DUMBBELL SIDE LATERAL
    RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 71
    DUMBBELL SIDE LYING REAR DELT
    RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 72
    SINGLE ARM CIRCLES
    Equipment: Full Gym, NO EQUIPMENT

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 8 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 73
    DUMBBELL LATERAL TO FRONT RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 74
    ONE-ARM BENT OVER CABLE
    LATERAL RAISE
    Equipment: Cable, Full Gym

    EXERCISE 75
    HANDSTAND PUSH-UP
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 76
    EZ BAR UNDERHAND PRESS
    Equipment: Barbell, Full Gym

    EXERCISE 77
    DUMBBELL LYING EXTERNAL
    SHOULDER ROTATION
    Equipment: Dumbbells, Full Gym

    EXERCISE 78
    INCLINE DUMBBELL REVERSE FLY
    Equipment: Dumbbells, Full Gym

    EXERCISE 79
    INCLINE DUMBBELL Y-RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 80
    DUMBBELL INCLINE T-RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 81
    BENCH SUPPORTED DUMBBELL
    EXTERNAL ROTATION
    Equipment: Dumbbells, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 9 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 82
    DUMBBELL SEATED BENT OVER REAR
    DELT ROW
    Equipment: Dumbbells, Full Gym

    EXERCISE 83
    DUMBBELL STANDING PALMS IN
    PRESS
    Equipment: Dumbbells

    EXERCISE 84
    LYING SHOULDER PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 85
    DUMBBELL STANDING PALMS IN
    PRESS
    Equipment: Dumbbells

    EXERCISE 86
    DUMBBELL REAR DELT ROW
    Equipment: Dumbbells, Full Gym

    EXERCISE 87
    KETTLEBELL ONE-ARM MILITARY
    PRESS
    Equipment: Full Gym, Kettlebell

    EXERCISE 88
    KETTLEBELL SPLIT SNATCH
    Equipment: Full Gym, Kettlebell

    EXERCISE 89
    KETTLEBELL WINDMILL
    Equipment: Full Gym, Kettlebell

    EXERCISE 90
    KETTLEBELL SWINGS
    Equipment: Full Gym, Kettlebell

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 10 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 91
    KETTLEBELL ARNOLD PRESS
    Equipment: Full Gym, Kettlebell

    EXERCISE 92
    BENT OVER REAR DELT FLY |
    GYMSTICK
    Equipment: Full Gym, Gymstick,
    Resistance Band

    EXERCISE 93
    CABLE SEATED SHOULDER INTERNAL
    ROTATION
    Equipment: Cable, Full Gym

    EXERCISE 94
    HALF KNEELING CABLE EXTERNAL
    ROTATION
    Equipment: Cable, Full Gym

    EXERCISE 95
    LANDMINE LATERAL RAISE
    Equipment: Full Gym, Landmine

    EXERCISE 96
    SEATED DUMBBELL FRONT RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 97
    SCAPULAR PROTRACTION AND
    RETRACTION
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 98
    ONE ARM KETTLEBELL SNATCH
    Equipment: Full Gym, Kettlebell

    EXERCISE 99
    CROSS CABLE FACE PULL
    Equipment: Cable, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 11 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 100
    ONE ARM LANDMINE ROW
    Equipment: Barbell, Full Gym,
    Landmine

    EXERCISE 101
    RESISTANCE BAND SEATED
    SHOULDER PRESS
    Equipment: Full Gym, Resistance Band

    EXERCISE 102
    BENCH PIKE PUSH-UP
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 103
    PIKE PUSH-UP
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 104
    TALL KNEELING ONE ARM KETTLEBELL
    PRESS
    Equipment: Full Gym, Kettlebell

    EXERCISE 105
    KETTLEBELL CLEAN AND JERK
    Equipment: Full Gym, Kettlebell

    EXERCISE 106
    DUMBBELL LYING REAR LATERAL
    RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 107
    DUMBBELL LYING REAR LATERAL
    RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 108
    SIDE LYING REAR DELT DUMBBELL
    RAISE
    Equipment: Dumbbells, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 12 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 109
    SCAPULA DIPS
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 110
    EZ-BAR INCLINE FRONT RAISE
    Equipment: Barbell

    EXERCISE 111
    BARBELL FRONT RAISE TWIST
    Equipment: Barbell, Full Gym

    EXERCISE 112
    KETTLEBELL SHOULDER PRESS
    Equipment: Full Gym, Kettlebell

    EXERCISE 113
    WALL-SUPPORTED HANDSTAND
    PUSH-UPS
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 114
    TOWEL SHOULDER STRETCH
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 115
    KETTLEBELL THRUSTER
    Equipment: Full Gym, Kettlebell

    EXERCISE 116
    ONE ARM DUMBBELL SNATCH
    Equipment: Dumbbells, Full Gym

    EXERCISE 117
    BAND FRONT LATERAL RAISE
    Equipment: Full Gym, Resistance Band

    EXERCISE 118
    SHOULDER PENDULUM
    Equipment: Full Gym, NO EQUIPMENT

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 13 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 119
    90-DEGREE CABLE EXTERNAL
    ROTATION
    Equipment: Cable, Full Gym,
    Resistance Band

    EXERCISE 120
    SEATED BALLERINA EXERCISE
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 121
    SEATED SCAPULAR RETRACTION
    EXERCISE
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 122
    FOAM ROLLER POSTERIOR
    SHOULDER
    Equipment: Foam Roller, Full Gym

    EXERCISE 123
    FOAM ROLLER FRONT SHOULDER
    AND CHEST
    Equipment: Foam Roller, Full Gym

    EXERCISE 124
    ROTATOR CUFF STRETCH
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 125
    ASSISTED REVERSE STRETCH (CHEST
    AND SHOULDER)
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 126
    LYING UPPER BODY ROTATION
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 127
    KNEELING BACK ROTATION
    Equipment: Full Gym, NO EQUIPMENT

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 14 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 128
    SERRATUS WALL SLIDE WITH FOAM
    ROLLER
    Equipment: Foam Roller, Full Gym

    EXERCISE 129
    WALL SUPPORTED ARM RAISES
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 130
    BACKHAND RAISE
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 131
    DUMBBELL SEATED CUBAN PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 132
    KNEELING CABLE SHOULDER PRESS
    Equipment: Cable, Full Gym

    EXERCISE 133
    WALL SLIDES
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 134
    KNEELING T-SPINE ROTATION
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 135
    CHEST SUPPORTED DUMBBELL
    FRONT RAISES
    Equipment: Dumbbells, Full Gym

    EXERCISE 136
    ONE-ARM DUMBBELL UPRIGHT ROW
    Equipment: Dumbbells, Full Gym

    EXERCISE 137
    SINGLE ARM ARNOLD PRESS
    Equipment: Dumbbells, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 15 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 138
    KNEELING LANDMINE PRESS
    Equipment: Full Gym, Landmine

    EXERCISE 139
    DUMBBELL Z PRESS
    Equipment: Dumbbells, Full Gym

    EXERCISE 140
    ALTERNATE DUMBBELL LATERAL
    RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 141
    BACK SLAPS WRAP AROUND
    STRETCH
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 142
    FRONT RACK PVC STRETCH
    Equipment: Full Gym

    EXERCISE 143
    SHOULDER EXTERNAL ROTATION
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 144
    SHOULDER INTERNAL ROTATION
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 145
    LATERAL RAISE WITH TOWEL ON
    WALL
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 146
    ALTERNATING SHOULDER FLEXION
    Equipment: Full Gym, NO EQUIPMENT

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 16 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 147
    BANDED SHOULDER EXTERNAL
    ROTATION
    Equipment: Full Gym, Resistance Band

    EXERCISE 148
    BANDED SHOULDER FLEXION
    Equipment: Full Gym, Resistance Band

    EXERCISE 149
    BANDED SHOULDER EXTENSION
    Equipment: Full Gym, Resistance Band

    EXERCISE 150
    BAND SINGLE ARM SHOULDER
    PRESS
    Equipment: Full Gym, Resistance Band

    EXERCISE 151
    BENT-OVER DUMBBELL REAR DELT
    RAISE WITH HEAD ON BENCH
    Equipment: Dumbbells, Full Gym

    EXERCISE 152
    HINDU PUSH-UPS
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 153
    BARBELL UPRIGHT ROW
    Equipment: Barbell, Full Gym

    EXERCISE 154
    BARBELL FRONT RAISE
    Equipment: Barbell, Full Gym

    EXERCISE 155
    BARBELL THRUSTER
    Equipment: Barbell, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 17 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 156
    STANDING REVERSE SHOULDER
    STRETCH
    Equipment: Full Gym, NO EQUIPMENT

    EXERCISE 157
    RESISTANCE BAND BENT OVER REAR
    DELT FLY
    Equipment: Full Gym, Resistance Band

    EXERCISE 158
    MEDICINE BALL OVERHEAD SLAM
    Equipment: Exercise Ball, Full Gym

    EXERCISE 159
    RESISTANCE BAND PULL APART
    Equipment: Full Gym, Resistance Band

    EXERCISE 160
    DUMBBELL WINDMILL
    Equipment: Dumbbells, Full Gym

    EXERCISE 161
    DUMBBELL IRON CROSS
    Equipment: Dumbbells, Full Gym

    EXERCISE 162
    INCLINE LANDMINE PRESS
    Equipment: Full Gym, Landmine

    EXERCISE 163
    DUMBBELL SINGLE ARM LATERAL
    RAISE
    Equipment: Dumbbells, Full Gym

    EXERCISE 164
    DUMBBELL SEATED ALTERNATE
    FRONT RAISE
    Equipment: Dumbbells, Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 18 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    EXERCISE 165
    SWING | GYMSTICK
    Equipment: Full Gym, Gymstick,
    Resistance Band

    EXERCISE 166
    SINGLE ARM UPRIGHT ROW |
    GYMSTICK
    Equipment: Full Gym, Gymstick,
    Resistance Band

    EXERCISE 167
    SINGLE ARM UPRIGHT ROW |
    GYMSTICK
    Equipment: Full Gym, Gymstick,
    Resistance Band

    EXERCISE 168
    BEHIND THE HEAD MILITARY PRESS |
    GYMSTICK
    Equipment: Full Gym, Gymstick,
    Resistance Band

    EXERCISE 169
    SKIER | GYMSTICK
    Equipment: Full Gym, Gymstick,
    Resistance Band

    EXERCISE 170
    FACE PULL WITH RESISTANCE BAND
    Equipment: Full Gym, Gymstick,
    Resistance Band

    EXERCISE 171
    BENT OVER ROW | GYMSTICK
    Equipment: Full Gym, Gymstick,
    Resistance Band

    EXERCISE 172
    BATTLE ROPE
    Equipment: Full Gym

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 19 di 20
    7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

    Workout Planner © 2023 - All Rights Reserved

    https://fitnessprogramer.com/workout/7-shoulders/ Pagina 20 di 20

    You might also like