45 Minutes Advanced Shoulders Workout with Dumbbell
A 45 minutes muscle building workout targeting your shoulders using dumbbell equipment. 3 exercises, 11 total sets, designed for advanced lifters.
45 Minutes
Duration
11
Total Sets
8-12 reps
Rep Range
~578
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Stand with dumbbells at your sides, palms facing in.
Form cues
- Stand with dumbbells at your sides, palms facing in.
- Raise your arms out to the sides until they are parallel with the floor.
- Lead with your elbows, not your hands — think about pouring water from a pitcher.
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 muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.