45 Minutes Intermediate Shoulders Workout with Resistance Bands
A 45 minutes muscle building workout targeting your shoulders using resistance bands equipment. 3 exercises, 12 total sets, designed for intermediate lifters.
45 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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
- 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.
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.