Welcome to another workout! Today we’re doing a shoulder workout for women (but men can do it too!) and this workout is suitable for both beginners and advanced gym-goers.

If you’ve missed the past workouts, check out this leg and glute session or this back workout .

Shoulder Workout For Women

Let’s get into the workout! As always make sure to warm up and do one or two light sets first to reduce the risk of injury and make the most of your workout.

Beginners: Do 3 sets of 10-12 reps for each exercise. Choose a weight that is manageable but the last reps should be challenging.
Advanced: Work on your strength! Do 5 sets of 5 reps for the first exercise then 3 sets of 8 reps for the others. Reducing the rep range allows you to up the weight.

These exercises are performed standing. Ground your feet on the floor, engage your core (imagine pulling your belly button towards your spine) and keep a slight bend on your knees.

1: Standing military press. The barbell should go right above your head. Control the movement to avoid swinging your arms too much on your way up.

2: Barbell upright row. Your elbows shouldn’t go past shoulder level and the barbell should reach your collarbone.

3: Arnold press. Once again make sure to control the movement and stay grounded on the floor.

4: Front raises. You can alternate arms or do both at the same time. When you raise the dumbbell make sure your arm doesn’t go above shoulder level.

5: Lateral raises. You can (very slightly) bend your torso forward. Adopt a neutral grip where your wrists are facing each other.

I hope you enjoyed this new workout and let me know if you give it a go :)