90 Minutes Intermediate Shoulders Workout with Barbell
A 90 minutes strength workout targeting your shoulders using barbell equipment. 5 exercises, 24 total sets, designed for intermediate lifters.
90 Minutes
Duration
24
Total Sets
3-6 reps
Rep Range
~1512
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand at the end of a barbell that is anchored in a corner or landmine attachment.
- Hold the end of the bar at shoulder height with one or both hands.
- Press forward and upward along the natural arc of the barbell.
Grip the bar just outside shoulder-width with elbows slightly in front of the bar.
Form cues
- Grip the bar just outside shoulder-width with elbows slightly in front of the bar.
- Brace your core hard and squeeze your glutes — your whole body is the platform.
- Press the bar in a straight line, moving your head back slightly to clear it.
Start with the bar in the front rack position on your shoulders.
Form cues
- Start with the bar in the front rack position on your shoulders.
- Dip by bending your knees 2-3 inches — not a full squat.
- Explosively extend your legs and use that momentum to drive the bar overhead.
Unrack the bar at collar bone height with hands just outside shoulder width.
Form cues
- Unrack the bar at collar bone height with hands just outside shoulder width.
- Brace your core and glutes, then press the bar straight overhead by moving your head out of the way.
- Lock out with the bar directly over your mid-foot, biceps by your ears.
Finish strong — take the last set close to failure.
Form cues
- Hold a weight plate with hands at 9 and 3 o'clock positions, arms hanging in front of your thighs.
- Raise the plate in front of you with straight arms until it reaches eye level.
- Pause briefly at the top and squeeze your front delts.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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
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