30 Minutes Intermediate Shoulders Workout with Dumbbell
A 30 minutes fat loss workout targeting your shoulders using dumbbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Start with dumbbells at shoulder height, palms facing forward.
- Press straight up to full lockout, bringing the dumbbells close together at the top.
- Lower under control to the starting position — feel the stretch in your delts.
Stand with dumbbells at your sides, thumbs pointing slightly upward.
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.
Finish strong — take the last set close to failure.
Form cues
- Stand with a dumbbell in each hand, palms facing your thighs.
- Raise one or both dumbbells to eye level with arms nearly straight.
- Pause briefly at the top and lower under control.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.