Shoulders Workout For Women

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186

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Anterior deltoids - Rear deltoids - Shoulders - Side Deltoids

😮‍💨 Medium

4 Exercises

Full Workout Routine

Reverse Pec Deck Fly Round 1

Reverse Pec Deck Fly - Set 1

Weight: not too heavy; otherwise, you will engage the trapezius as well (example: 20kg)

Reps: 12

Completed
Rest: 1 m
Reverse Pec Deck Fly - Set 2

Weight: Slightly heavier (example: 25kg)

Reps: 12

Completed
Rest: 1 m
Reverse Pec Deck Fly - Set 3

Weight: same (example: 25kg)

Reps: 12

Completed
Rest: 1m 30s
Reverse Pec Deck Fly - Set 4

Weight: same (example: 25kg)

Reps: 12

Completed
Rest: 1m 30s
Reverse Pec Deck Fly - Set 5

Weight: same (example: 25kg)

Reps: 12

Completed
Rest: 1m 30s

Cable Rear Delts Fly Round 2

Cable Rear Delts Fly - Set 1

Weight: not too heavy (example: only 1 plate)

Reps: 12 per arm

Completed
Rest: 1 m
Cable Rear Delts Fly - Set 2

Weight: 1 plate heavier (example: 2 plates)

Reps: 12 per arm

Completed
Rest: 1 m
Cable Rear Delts Fly - Set 3

Weight: same (example: 2 plates). You will engage the trapezius more than required if you put on more weight. With heavier weights, you will retract your shoulder blades and will engage your rear deltoids less!

Reps: 10 per arm

Completed
Rest: 1m 30s
Cable Rear Delts Fly - Set 4

Weight: same (example: 2 plates). You will engage the trapezius more than required if you put on more weight. With heavier weights, you will retract your shoulder blades and will engage your rear deltoids less!

Reps: 10 per arm

Completed
Rest: 1m 30s
Cable Rear Delts Fly - Set 5

Weight: same (example: 2 plates). You will engage the trapezius more than required if you put on more weight. With heavier weights, you will retract your shoulder blades and will engage your rear deltoids less!

Reps: 10 per arm

Completed
Rest: 1m 30s

DB Lateral Raises Round 3

DB Lateral Raises - Set 1

Weight: not too heavy DBs (example: 6kg)

Reps: 8

Completed
Rest: 1 m
DB Lateral Raises - Set 2

Weight: 2kg heavier DBs (example: 8kg)

Reps: 8

Completed
Rest: 1 m
DB Lateral Raises - Set 3

Weight: 2kg heavier DBs (example: 10kg)

Reps: 8

Completed
Rest: 1 m
DB Lateral Raises - Set 4

Weight: same DBs (example: 10kg)

Reps: 8

Completed
Rest: 1m 30s
DB Lateral Raises - Set 5

Weight: same DBs (example: 10kg)

Reps: 8

Completed
Rest: 1m 30s

Shoulder Press Machine Round 4

Shoulder Press - Set 1

Weight: not too heavy (example: 10kg plates per side)

Reps: 8

Completed
Rest: 1 m
Shoulder Press - Set 2

Weight: Slightly heavier (example: 15kg plates per side)

Reps: 8

Completed
Rest: 1 m
Shoulder Press - Set 3

Weight: same (example: 15kg plates per side)

Reps: 8

Completed
Rest: 1m 30s
Shoulder Press - Set 4

Weight: same (example: 15kg plates per side)

Reps: 8

Completed
Rest: 1m 30s
Shoulder Press - Set 5

Weight: same (example: 15kg plates per side)

Reps: 8

Completed

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Workout Description

This is my special workout just for women.

This workout has only 4 exercises, each consisting of 5 reps! This routine lasts for 50 minutes, and it engages all shoulder parts! The intenisity of this workout is not high and is suitable for any woman!

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

129 Exercises 67 Workouts 1 Programs

Shoulders Workout for Women

Full Workout Routine

Reverse Pec Deck Fly Round 1

Reverse Pec Deck Fly - Set 1

Reverse Pec Deck Fly - Set 2

Reverse Pec Deck Fly - Set 3

Reverse Pec Deck Fly - Set 4

Reverse Pec Deck Fly - Set 5

Cable Rear Delts Fly Round 2

Cable Rear Delts Fly - Set 1

Cable Rear Delts Fly - Set 2

Cable Rear Delts Fly - Set 3

Cable Rear Delts Fly - Set 4

Cable Rear Delts Fly - Set 5

DB Lateral Raises Round 3

DB Lateral Raises - Set 1

DB Lateral Raises - Set 2

DB Lateral Raises - Set 3

DB Lateral Raises - Set 4

DB Lateral Raises - Set 5

Shoulder Press Machine Round 4

Shoulder Press - Set 1

Shoulder Press - Set 2

Shoulder Press - Set 3

Shoulder Press - Set 4

Shoulder Press - Set 5

Featured Workouts

The most effective chest workout

Build big arms like Jason Momoa

Quads focused killer workout

Full arms workout: 50 minutes

1 hour Back & Biceps

Shoulders & Triceps workout

Explore Workouts

Build 3D shoulders fast

Front & Rear Delts Workout

Shoulders workout on cable machine

Insane Chest & Shoulders

Shoulders & Triceps workout

No pain No Gain!

Upper Body only with the Rope

Shoulder & arms workout

Full Upper Body with cables

Upper body - focus on bench press strength

Hotel gym: upper body

King Size Shoulders

Simple but Effective Shoulder workout

GymZilla Tribe

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