90 Minutes Intermediate Shoulders Workout with Resistance Bands
A 90 minutes general fitness workout targeting your shoulders using resistance bands equipment. 5 exercises, 15 total sets, designed for intermediate lifters.
90 Minutes
Duration
15
Total Sets
8-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Anchor the band at face height on a door, pole, or rack.
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.
Hold the band with one hand, elbow bent at 90 degrees and pinned to your side.
Form cues
- Hold the band with one hand, elbow bent at 90 degrees and pinned to your side.
- Rotate your forearm outward against the band resistance.
- Keep your elbow glued to your side throughout the movement.
Hold a resistance band at chest height with arms extended and hands shoulder width apart.
Form cues
- Hold a resistance band at chest height with arms extended and hands shoulder width apart.
- Pull the band apart by squeezing your shoulder blades together until the band touches your chest.
- Keep your arms straight with only a very slight bend in the elbows.
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 general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.