Shoulders 360

“ Lift your hands in the air. Keep them up there. Now move them around in all directions. Few other species could mimic those same motions. “

@mythoughtfood (Twitter)

Target the many muscle fibres of your shoulders with this workout strategy.

  • A1 and A2 are done one after the other until you complete the prescribed amount of sets

  • B1 to B5 is a circuit, each exercise done one after the other until you complete the prescribed amount of sets

  • C1 is one single set.

A-Series

  • 3 sets

  • 10 reps

  • 30 seconds of rest between exercises


A1- Reverse Flyes (Supported)

A2-External Rotations (Abducted)

B-Series

  • 5 sets

  • 5 exercises in a row

  • 10-12 reps of each exercise

  • Rest = time to change the position of the bench

  • 2 minutes of rest between each circuit


B1- Lateral Raises, Palms down, bench @ 45 degrees

B2-Lateral Raises, Palms up, bench @ 45 degrees

B3- Lateral Raises, Palms down, bench @ 90 degrees

B4- Lateral Raises, Palms up, bench at 90 degrees

B5- Front Raises, Palms down, bench at 90 degrees

C-Series

  • 1 finisher set

  • 25 reps

C1-Seated Military Press (Neutral Grip), Bench at 90 degrees

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