ShouldersBoulder Shoulders
A 40-minute shoulder session that starts heavy and finishes wide. Seated military press at five sets of five builds the pressing base, push presses add explosive overhead work, and cable laterals, upright rows, rear-delt flyes and wide shrugs cover every remaining angle.
Boulder Shoulders at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Shoulders, Back
- Category
- Shoulders
- Made for
- Everyone
- Price
- Free
6 exercises in Boulder Shoulders
- 1Barbell Seated Military Press5 × 5
- 4 × 8
- 4 × 15
- 3 × 12
- 5Bent Over Rear Delt Fly Dumbbell4 × 15
- 6Barbell Back Wide Shrugs3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Boulder Shoulders
Press heavy first, raise light second. Three minutes of rest on the fives, 45 seconds on the raises. Keep the ribs down on the press — arching the low back to lock out turns a shoulder exercise into a lumbar one. Rear delts get four sets on purpose.
Boulder Shoulders — questions
How long does Boulder Shoulders take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Boulder Shoulders?
Barbell and plates. The session is built around Barbell Seated Military Press, Dumbbell Push Press, Cable Lateral Raise and more, and every exercise comes with a demo video in the GymiaFit app.
Is Boulder Shoulders suitable for beginners?
Boulder Shoulders is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Boulder Shoulders work?
Shoulders, Back. 6 exercises, starting with Barbell Seated Military Press, Dumbbell Push Press, Cable Lateral Raise.
Is Boulder Shoulders free?
Yes. Boulder Shoulders is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Boulder Shoulders into the GymiaFit app — free, no account tricks, no paywall.
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