Complete Shoulders & Forearms Free Weights Training W/ Supersets & Dropsets

This complete shoulders and forearms free weights training workout uses both drop sets and supersets to maximize time under tension for muscle size/strength building and targets all three heads of the shoulder muscles, anterior, lateral, & posterior deltoids. Barbells are used first to focus on strength and single arm dumbbell training is added to prevent any muscle imbalance.

There are total 5 exercises in this training:

Exercise 1: Barbell Over Head Shoulder Press, focuses on anterior deltoids

3 sets of 8 to 10 reps, drop set on the last set, and 60 sec rest between sets

Exercise 2: Dumbbell Lateral Raise, focuses on lateral deltoids

3 sets of 8 to 10 reps, drop set on the last set, and 60 sec rest between sets

Exercise 3: Lying Down Rear Delt Raises, focuses on rear (posterior) deltoids

3 sets of 8 to 10 reps, drop set on the last set, and 60 sec rest between sets

Exercise 4: Single Arm Dumbbell Shoulder Press, focuses on anterior deltoids

3 sets of 8 to 10 reps, no drop sets, and 60 sec rest between sets

Exercise 5/6: Farmer's Walk superset W/ Dead Hang, focuses on the forearms

3 sets to fail, and 60 sec rest between each superset circuit

You can incorporate this shoulder & forearms workout 1 to 2 times a week in your weight training routine to build muscle size and strength.

For more dumbbell and barbell workouts you can check out the link below:

https://www.youtube.com/playlist?list=PL5eJCT09znHziiKbRgQtrTde7ahw9aD_S