Beginners Shoulders Circuit | Push Day I for BJJ Athletes | Shoulders Circuit for Muscle Gains | Technical Stand Up | Heavy Shoulder Day

To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.

Android Timer | Apple Timer

Warm Up

20m | Shoulder Mobility Routine (Video)

5m | Break


5r | Handstand Holds for 20s

5m | Break


Strength Round

5r | Wall Walks

5r | Seated Z Press

3m | Rest

Repeat 2x


Strength Round with 2m Break

40s | 1-Arm Landmine Wide Elbo Row

40s | 1-Arm Cheat Lateral Raise (Left)

40s | 1-Arm Clean (Left)

Repeat for Right Side

3m | Rest

Repeat 2x


Strength Rough with 2m Break

40s | Side Plank Shoulder Abduction (Left & Right)

80s | Forward & Lateral Raise

3m | Rest

Repeat 2x

Muscle Endurance

Strength Rough with 1m Break

1m | Prowler Push Ups

1m | Push Ups

1m | Alligator Crawls

3m | Rest

Repeat 2x


10r | Elevated Side Plank with Hip Raise (Left & Right)

40s | Foam Roller Plank Extensions

10r | I W Ts

30s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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