Shoulder Day
A 40-minute shoulder session covering all three deltoid heads plus the traps. Barbell and dumbbell overhead presses build the front and mid delts, lateral and front raises at 20 reps add volume, plate rear-delt flyes cover the back, and Arnold presses finish with rotation.
Shoulder Day at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Dumbbells (a bench helps)
- Muscles worked
- Shoulders
- Made for
- Everyone
- Price
- Free
6 exercises in Shoulder Day
- 4 × 12
- 4 × 12
- 3Lateral raises dumbbell4 × 20
- 4 × 20
- 5Plate Rear Delt Fly4 × 12
- 6Arnold press dumbbell4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Shoulder Day
Press first, raise second. Rest 90 seconds on the presses and 45 on the raises. Delts respond to volume more than to load, so keep the raises light and strict rather than turning them into a swing.
Shoulder Day — questions
How long does Shoulder Day 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 Shoulder Day?
Dumbbells (a bench helps). The session is built around Barbell Seated Overhead Press, Dumbbell Seated Shoulder Press, Lateral raises dumbbell and more, and every exercise comes with a demo video in the GymiaFit app.
Is Shoulder Day suitable for beginners?
Shoulder Day 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 Shoulder Day work?
Shoulders. 6 exercises, starting with Barbell Seated Overhead Press, Dumbbell Seated Shoulder Press, Lateral raises dumbbell.
Is Shoulder Day free?
Yes. Shoulder Day 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 Shoulder Day into the GymiaFit app — free, no account tricks, no paywall.
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