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Shoulder Workout Routine

Increase Shoulder Range of Motion, Stability, and Functionality

Author: Mitch Kramer

This workout focuses on shoulder strength, stability, and mobility. Each superset has a strength-focused exercise paired with a stability or a mobility shoulder exercise. Rest times are set at full rest between sets but limited between exercises. Each superset should start with a heavier weight to increase the strength of the shoulder musculature followed by a lighter weight, band, or plate to focus on the movement, range of motion, and the functionality of shoulder as a whole unit.

Equipment Needed

● Dumbbells

● Barbell

● Bands

● Plates


1 set of 15-20 reps each

  1. Band Dislocations

  2. Band Overhead Pull-Apart

  3. Band Internal Rotations

  4. Band Rows

  5. Band Face Pull

  6. Push-ups


Take 30 seconds rest in between each exercise. Full recovery between supersets.

1A. + 1B. = superset (perform exercise "A," rest 30 seconds, then perform exercise "B."

3 x 10 means 3 sets of 10 reps


1A. Barbell Overhead Shoulder Press -- 4 x 6

1B. Dumbbell Single Arm Overhead Carry -- 4 x 15 yards each arm

2 - 4 minutes rest

2A. Dumbbell Lateral Raises -- 3 x 8

2B. Plate Halos -- 3 x 8 each direction

2 - 4 minutes rest

3A. Dumbbell Rear Delt Fly -- 3 x 8

3B. Banded Archers -- 3 x 8 each direction

2 - 4 minutes rest

4A. Dumbbell Full ROM Front Raise -- 3 x 8

4B. Plate Full Can, Empty Can -- 3 x 6

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