StrengthShoulder Sculpt
A 35-minute shoulder session for men on dumbbells and cables. Seated shoulder presses build the front delts, alternating standing presses add core demand, cable rear drives cover the rear delts that most programmes ignore, and seated military presses finish.
Shoulder Sculpt at a glance
- Level
- Intermediate
- Duration
- 35 minutes
- Exercises
- 4
- Estimated burn
- ~270 kcal
- Equipment
- Dumbbells (a bench helps)
- Muscles worked
- Shoulders
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Shoulder Sculpt
- 4 × 10
- 4 × 12
- 3 × 15
- 4Barbell seated military press3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Shoulder Sculpt
Ten to twelve reps with 75 seconds of rest. The alternating press is deceptively hard on the trunk — stay square rather than swaying toward the working arm. Prioritise the rear-delt work if your shoulders round forward at a desk all day.
Shoulder Sculpt — questions
How long does Shoulder Sculpt take?
About 35 minutes from the first set to the last. The session contains 4 exercises and burns roughly 270 kcal for an average trainee.
What equipment do you need for Shoulder Sculpt?
Dumbbells (a bench helps). The session is built around Dumbbell Seated Shoulder Press, Dumbbell Standing Alternate Overhead Press, Cable rear drive and more, and every exercise comes with a demo video in the GymiaFit app.
Is Shoulder Sculpt suitable for beginners?
Shoulder Sculpt 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 Sculpt work?
Shoulders. 4 exercises, starting with Dumbbell Seated Shoulder Press, Dumbbell Standing Alternate Overhead Press, Cable rear drive.
Is Shoulder Sculpt free?
Yes. Shoulder Sculpt 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.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Shoulder Sculpt into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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