Caroline Girvan | SUREFIRE Shoulders Unilateral Workout - Dumbbell Delts | EPIC III Day 16 @CarolineGirvan | Uploaded September 2021 | Updated October 2024, 4 hours ago.
The front, side and rear delts are all targeted along with the triceps to assist with shoulder presses, lateral raises, flyes and partials! This is a unilateral workout so one side at a time! This allows for more rest between sets per side!

The timer will be on throughout for 50 seconds of work, 10 seconds rest! As we are doing a unilateral format, we essentially get over a minute rest between each side! But there is a lot of sets so it is important to not let form be affected!

All you will need for this shoulder session is your dumbbells!

The dumbbells I am using more at the beginning of the workout are 9kg. I then reduce to 6kg for the remainder!

SHOULDER PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

ARNOLD PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

90° HOLD AT ELBOW LATERAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SUPINE GRIP FRONTAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

REAR DELT FLY
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PALM FACING AWAY LATERAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

HAMMER GRIP FRONTAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LATERAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PARTIAL LATERALS!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

Finisher: 30/30/30

ALTERNATING REAR FLY
ALTERNATING LATERAL RAISE
ALTERNATING PRESS
PUSH PRESS!

This is a sure fire workout to build strength and muscle in the shoulders…and I’m pretty sure you will enjoy the unilateral aspect with the rest each side!

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