Plan Details
- 30 days
- 3 days per week
- 30 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : shoulders
- Equipment : no equipment, dumbbell
- Total number of workouts : 65
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Day 1 : Shoulders Muscle Group
archer pushup
3 Sets x 15 Reps
Bent Over Lateral Raise
3 Sets x 15 Reps
Reverse Angels
3 Sets x 15 Reps
Standing Air Punches
3 Sets x 30 Reps
Arm Circle
3 Sets x 30 Reps
Day 2 : Shoulders Muscle Group
Arm Circle
3 Sets x 30 Reps
Standing Bent Over Reverse Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Back Sweep
3 Sets x 15 Reps
Pike Press
3 Sets x 15 Reps
Day 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
archer pushup
3 Sets x 15 Reps
Reverse Angels
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Dumbbell Snatch
3 Sets x 15 Reps
Day 5 :
Rest Day
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Shoulders Muscle Group
Plank With Shoulder Taps
3 Sets x 30 Reps
Crab walk
3 Sets x 15 Reps
One Arm Dumbbell Lateral Raise
3 Sets x 15 Reps
Arm Circle
3 Sets x 30 Reps
Day 9 : Shoulders Muscle Group
Dumbbell Snatch
3 Sets x 15 Reps
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
archer pushup
3 Sets x 15 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Day 10 :
Rest Day
Day 11 : Shoulders Muscle Group
Crab walk
3 Sets x 15 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
Arm Circle
3 Sets x 30 Reps
Day 12 :
Rest Day
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Shoulders Muscle Group
Dumbbell Lateral Raise
3 Sets x 15 Reps
Standing Air Punches
3 Sets x 30 Reps
Dumbbell Around The World
3 Sets x 15 Reps
Reverse Angels
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
Day 16 : Shoulders Muscle Group
Pike Press
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
archer pushup
3 Sets x 15 Reps
Bent Over Lateral Raise
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Day 17 :
Rest Day
Day 18 : Shoulders Muscle Group
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
Dumbbell Back Sweep
3 Sets x 15 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Reverse Angels
3 Sets x 15 Reps
Day 19 :
Rest Day
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Shoulders Muscle Group
archer pushup
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Shoulder Taps
3 Sets x 15 Reps
Dumbbell Snatch
3 Sets x 15 Reps
Day 23 : Shoulders Muscle Group
Standing Bent Over Reverse Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Around The World
3 Sets x 15 Reps
Dumbbell Single Overhead Press
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
Day 24 :
Rest Day
Day 25 : Shoulders Muscle Group
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Pike Press
3 Sets x 15 Reps
Crab walk
3 Sets x 15 Reps
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
Standing Air Punches
3 Sets x 30 Reps
Day 26 :
Rest Day
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Shoulders Muscle Group
Bent Over Lateral Raise
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Back Sweep
3 Sets x 15 Reps
Pike Press
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
Day 30 : Shoulders Muscle Group
Crab walk
3 Sets x 15 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Around The World
3 Sets x 15 Reps
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