2 hour long beginner complete Shoulder gym exercise routine, do atleast 8-12 of these

[justinzayn]

Seated db shoulder press
3 sets of at least 15 to max 20
Starting from 7.5kg to 10kg to 12.5kg of last third set

Seated Arnold's press
3sets of 15-20
Same weight as above

Overhead barbel press
One warmup and 3 sets with 15 rep
Straight barbel with 5kg plates on first set then 7.5kg then 10kg on third last set

Shoulder press On machine
(One warmup) plus 3 sets with at least 12 to 15 rep
Starting with pin set on 1 plate then again first on first then 2 on last

Alt Front raise 2 set with 15 rep
First set with 7.5kg dumbell then 10kg on second

Front raise, this time both hands at same time, same weight and sets as above

Then dumbell lateral raise
Slightly bent forward, keeping the thumb on top while holding dumbell
4/3 sets with atleast 15-20 reps
Starting with 5kg then 7.5kg then 10kg at last set

Uppright row on cable with ez barr
3 set with 15 rep
Pin set on 3 plate for first two set then on 4 for last
Maybe on 5 for atleast 6 rep then rest of 4 for last rep

Upright rows with ez barbel
3 sets of 12-15
Starting with 5 kg plates, then 7.5 at last set

Then 7.5 to 10kg plate press outs
2 set with 15-20 rep
Then plate raise with both hands
3 sets of 15 using around 10 kg plate

Then dumbell cheat lateral raise, single hand
Starting with 5kg then 7.5kg and maybe 10 kg on last set
3set of 12-15

Dumbell reverse fly
2 sets of 12-15 while standing
And other two on incline bench

Abduction rows single hand
3-2 sets with 12-15 reps
7.5 kg dumbel to 10kg dumbell for last

Face pull with rope
3 sets with 15-20rep
Pin set on 4 plate for first then to 5 then 6 maybe for last

Standing dumbell scoop press
2-3 sets of 12-15
Using 7.5 to 10kg dumbell

Hip huggger 2-3 sets with 15-20 rep
, using 10 to 12.5 to 15 kg dumbells

Cable lateral raise
3 sets with 12-15 rep
Pin on 3/4 plates then 5 at last

Finish with rear delt rows using 7.5 to 10 kg dumbell atleast
2-3 sets with 12-15rep

Then treadmill 15 min

Atleast running 3rounds of 1 min 15km run

You need to do atleast 8 to 12 of these
And many of them are a different variations of one ex, so they may count as one
I can't upload pics rn

Do cycling then atleast 2 to 3 sets of pushups with 15-20 reps and pull ups 2-3 sets 12-15 , either full body weight or use assisted machine

I did most of these, atleast 12-14 in 2 hours but not with best form

 

[Deleted member 51465]

Way too much wtf
3 exercises at most

 

[Loveland]

6 sets ohp 3 set rear delt flies

 

[justinzayn]

Way too much wtf
3 exercises at most

Many of them are a variation of one excercise

Like how arnold press and dumbell shoulder press is related

 

[marek937]

6 sets ohp 3 set rear delt flies

Much simpler & effective than OP's fluff and pumpers
Maybe add 2 sets of lateral raises to that

 

[Pogin_chan]

It will increase your frame right?

 

[justinzayn]

It will increase your frame right?

Yes upper torse
Upper back muscle and shoulder

 

[Pogin_chan]

Yes upper torse
Upper back muscle and shoulder

Thanks also it would be very good idea to make an home workout routine since many people like me are brokecels

 

[justinzayn]

Much simpler & effective than OP's fluff and pumpers
Maybe add 2 sets of lateral raises to that

My routine is based single handedly for shoulders only
Hitting multiple musclea twice a week is better for more faster growth and gains
But you gotta atleast 5 to 8 excercise i wrote above
Many are variation of one

 

[Loveland]

Much simpler & effective than OP's fluff and pumpers
Maybe add 2 sets of lateral raises to that

I find i dont really need lateral work usually after 6 sets of wide grip ohp, but it never hurts!

 

[justinzayn]

Thanks also it would be very good idea to make an home workout routine since many people like me are brokecels

I think hand stand pushups
Where you feets legs are on a wall and you facing ground a way to build shoulders
And pull ups and chin ups

 

[Loveland]

My routine is based single handedly for shoulders only
Hitting multiple musclea twice a week is better for more faster growth and gains
But you gotta atleast 5 to 8 excercise i wrote above
Many are variation of one

Not true.

 

[marek937]

My routine is based single handedly for shoulders only
Hitting multiple musclea twice a week is better for more faster growth and gains
But you gotta atleast 5 to 8 excercise i wrote above
Many are variation of one

OHP targets most of your shoulder muscles

 

[justinzayn]

6 sets ohp 3 set rear delt flies

OHP targets most of your shoulder muscles

Gotta hit each part of shoulders , front mid and rear delts
But yes not necessarily on the same day
But at least once a week

 

[Loveland]

I think over head pushups
Where you feets legs are on a wall and you facing ground a way to build shoulders
And pull ups and chin ups

Please don't give fitness advice as a novice brother

 

[justinzayn]

Please don't give fitness advice as a novice brother

Yes
Sorry

 

[Loveland]

Thanks also it would be very good idea to make an home workout routine since many people like me are brokecels

buy a barbell and light plates and u can do 95% together with bodyweight exercises

 

[germanlooks]

6 sets ohp 3 set rear delt flies

Way too much ohp. Front delts get already hit sufficient during most chest presses especially if you do a lot of incline chest pressing (which you should do anyways over flat). So rather just do 1-2 sets of shoulder press and leave your energy for more intense sets of lateral raises and rear delt flys

 

[redfacccee]

never take advice from an indian

 

[justinzayn]

never take advice from an indian

I am from khalistan

That's why I am tall

 

[Loveland]

Way too much ohp. Front delts get already hit sufficient during most chest presses especially if you do a lot of incline chest pressing (which you should do anyways over flat). So rather just do 1-2 sets of shoulder press and leave your energy for more intense sets of lateral raises and rear delt flys

no

 

[socialcel]

Seated db shoulder press
3 sets of at least 15 to max 20
Starting from 7.5kg to 10kg to 12.5kg of last third set

Seated Arnold's press
3sets of 15-20
Same weight as above

Overhead barbel press
One warmup and 3 sets with 15 rep
Straight barbel with 5kg plates on first set then 7.5kg then 10kg on third last set

Shoulder press On machine
(One warmup) plus 3 sets with at least 12 to 15 rep
Starting with pin set on 1 plate then again first on first then 2 on last

Alt Front raise 2 set with 15 rep
First set with 7.5kg dumbell then 10kg on second

Front raise, this time both hands at same time, same weight and sets as above

Then dumbell lateral raise
Slightly bent forward, keeping the thumb on top while holding dumbell
4/3 sets with atleast 15-20 reps
Starting with 5kg then 7.5kg then 10kg at last set

Uppright row on cable with ez barr
3 set with 15 rep
Pin set on 3 plate for first two set then on 4 for last
Maybe on 5 for atleast 6 rep then rest of 4 for last rep

Upright rows with ez barbel
3 sets of 12-15
Starting with 5 kg plates, then 7.5 at last set

Then 7.5 to 10kg plate press outs
2 set with 15-20 rep
Then plate raise with both hands
3 sets of 15 using around 10 kg plate

Then dumbell cheat lateral raise, single hand
Starting with 5kg then 7.5kg and maybe 10 kg on last set
3set of 12-15

Dumbell reverse fly
2 sets of 12-15 while standing
And other two on incline bench

Abduction rows single hand
3-2 sets with 12-15 reps
7.5 kg dumbel to 10kg dumbell for last

Face pull with rope
3 sets with 15-20rep
Pin set on 4 plate for first then to 5 then 6 maybe for last

Standing dumbell scoop press
2-3 sets of 12-15
Using 7.5 to 10kg dumbell

Hip huggger 2-3 sets with 15-20 rep
, using 10 to 12.5 to 15 kg dumbells

Cable lateral raise
3 sets with 12-15 rep
Pin on 3/4 plates then 5 at last

Finish with rear delt rows using 7.5 to 10 kg dumbell atleast
2-3 sets with 12-15rep

Then treadmill 15 min

Atleast running 3rounds of 1 min 15km run

You need to do atleast 8 to 12 of these
And many of them are a different variations of one ex, so they may count as one
I can't upload pics rn

Do cycling then atleast 2 to 3 sets of pushups with 15-20 reps and pull ups 2-3 sets 12-15 , either full body weight or use assisted machine

I did most of these, atleast 12-14 in 2 hours but not with best form

please stop posting shit gym advice, this can legit get ppl injured