Day 9: 25 Min BRUTAL SHOULDER WORKOUT // 6WS1

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Get ready for a shoulder challenge like no other! This 25 minute dumbbell shoulder workout is designed to sculpt and strengthen those muscles, but be warned - it's intense! Grab your dumbbells (choose weights that challenge you) and remember to adjust as needed. Listen to your body, push your limits, and don't compare yourself to others. This is your journey, and with every rep, you're getting closer to stronger, more defined shoulders.

The workout will be structured with 40 second work intervals followed by 20 seconds of rest, repeated for 4 sets within each round. You'll tackle 5 rounds with 45 seconds of rest in between. To finish strong, we'll dive into a 2-minute complex with 3 exercises, pushing out as many sets as possible. Let's get shredded! #6WS1 #BoulderShoulders

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Workout Details:
⏱️ Duration: 25 minute workout
🏋️♂️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We'll break this workout down into 5 round, each consisting of 4 sets. After each cycle we'll take a 45 second rest before moving on to the next round.

Exercises for this dumbbell shoulder workout:

0:20 Shoulder Press
1:20 Single Arm Press R
2:20 Single Arm Press L
3:20 Thrusters

Rest 45 Seconds

4:45 Alternating Lateral Raises
5:45 Alternating Front Raises
6:45 Bent Arm Lateral Raises
7:45 Thrusters

Rest 45 Seconds

9:10 Upright Row
10:10 Rear Delt Row R
11:10 Rear Delt Row L
12:10 Thrusters

Rest 45 Seconds

13:35 Clean to Press
14:35 Rear Delt Fly R
15:35 Rear Delt Fly L
16:35 Thrusters

Rest 45 Seconds

18:00 Shrugs
19:00 Arnold Press
20:00 Partials
21:00 Thrusters

Rest 45 Seconds

22:25 Complex Finisher (2 Minutes AMRAP - as many reps as possible)

1. Single Arm Press R x5
2. Single Arm Press L x5
3. Upright Row x10

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