45 Minutes Intermediate Shoulders Workout with Dumbbell
A 45 minutes endurance workout targeting your shoulders using dumbbell equipment. 4 exercises, 12 total sets, designed for intermediate lifters.
45 Minutes
Duration
12
Total Sets
15-25 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with dumbbells at your sides, thumbs pointing slightly upward.
- Raise your arms in the scapular plane — about 30 degrees forward from a straight lateral raise.
- Lift until your hands reach shoulder height, keeping a slight elbow bend.
Stand with dumbbells at arms length, hinge at the hips until dumbbells are at knee level.
Form cues
- Stand with dumbbells at arms length, hinge at the hips until dumbbells are at knee level.
- Explosively extend your hips and pull the dumbbells up to shoulder height with elbows high.
- Use the hip drive to generate momentum — do not muscle the weight up with your arms.
Hinge forward at the hips until your torso is nearly parallel to the floor.
Form cues
- Hinge forward at the hips until your torso is nearly parallel to the floor.
- Let the dumbbells hang directly below your shoulders with a slight elbow bend.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
Finish strong — take the last set close to failure.
Form cues
- Sit on the floor with legs extended straight in front of you, holding dumbbells at shoulder height.
- Brace your core hard and press both dumbbells straight overhead to lockout.
- Maintain a perfectly upright torso — do not lean back at any point.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Shoulders Training Tips
- *Most lifters over-train the front delt and neglect the rear delt — prioritize face pulls and reverse flyes.
- *Lateral raises work best with lighter weight and strict form — no swinging.
- *Press overhead with a slight forward lean to keep the bar path over your center of gravity.
Get this shoulders workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.