Shoulders + Triceps

Seated Dumbbell Shoulder Press, Lateral Raise, Bent-Over Rear Delt Raise, Tricep Cable Pushdown, Overhead Tricep Extension.

Duration

25–35 min

Level

Beginner

Equipment

Dumbbells + cable

Exercises

5

Targets:

Exercises

Seated Dumbbell Shoulder Press
4 sets · 8-10 · 90s rest

Lateral Raise
3 sets · 12-15 · 45s rest

Bent-Over Rear Delt Raise
3 sets · 15 · 45s rest

Tricep Cable Pushdown
3 sets · 12 · 45s rest

Overhead Tricep Extension
3 sets · 12 · 45s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.