45 Minutes Advanced Shoulders Workout with Resistance Bands
A 45 minutes fat loss workout targeting your shoulders using resistance bands equipment. 3 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Anchor the band at face height on a door, pole, or rack.
- Grip the band with both hands and step back until there is tension.
- Pull the band toward your face with elbows high and wide.
Stand on the center of the band with feet shoulder width apart, holding the ends at shoulder height.
Form cues
- Stand on the center of the band with feet shoulder width apart, holding the ends at shoulder height.
- Press both hands straight overhead until arms are fully extended.
- Keep your core braced and avoid leaning back as the resistance increases at the top.
Finish strong — take the last set close to failure.
Form cues
- Hold the band in front of you at chest height with arms straight.
- Pull the band apart by squeezing your shoulder blades together.
- Extend until the band touches your chest with arms fully spread.
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.