Shoulders

A FW

Body Heatmap

Target Muscles

Shoulder Press (Dumbbell)

1-1

Front DeltsSide DeltsTriceps

Shoulder Press (Dumbbell)

Front DeltsSide DeltsTriceps

Set

Reps

Front Raise (Dumbbell)

1-1

Front Delts

Front Raise (Dumbbell)

Front Delts

Set

Reps

Overhead Press (Smith Machine)

1-1

Front DeltsSide DeltsTriceps

Overhead Press (Smith Machine)

Front DeltsSide DeltsTriceps

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Upright Row (Dumbbell)

1-1

Side DeltsUpper Traps

Upright Row (Dumbbell)

Side DeltsUpper Traps

Set

Reps

Kettlebell Around the World

1-1

Side DeltsAbs

Kettlebell Around the World

Side DeltsAbs

Set

Reps

Face Pull

1-1

Rear DeltsUpper Back

Face Pull

Rear DeltsUpper Back

Set

Reps

Rear Lateral Raise

1-1

Rear Delts

Rear Lateral Raise

Rear Delts

Set

Reps

Upright Shoulder External Rotation

1-1

Rear Delts

Upright Shoulder External Rotation

Rear Delts

Set

Reps

Shoulders

Body Heatmap

Target Muscles

Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Front Raise (Dumbbell)

Front Raise (Dumbbell)

Overhead Press (Smith Machine)

Overhead Press (Smith Machine)

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

Upright Row (Dumbbell)

Kettlebell Around the World

Kettlebell Around the World

Face Pull

Face Pull

Rear Lateral Raise

Rear Lateral Raise

Upright Shoulder External Rotation

Upright Shoulder External Rotation

Shoulder Press (Dumbbell)

Primary Muscles

Secondary Muscles

Equipment