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Workout Generator

Found: 12

Seated Barbell Shoulder Press: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: barbell
Type: strength
Sit upright and hold barbell at upper chest. Brace core and press bar straight overhead. Lock out arms fully, then lower under control.

A seated barbell overhead press that targets the shoulders and triceps with reduced leg involvement for focused upper-body strength.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Barbell Front Raise: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: barbell
Type: strength
Barbell front raise proper form showing controlled lift to shoulder height with neutral posture

A barbell-based shoulder isolation exercise that develops the anterior deltoids through controlled forward raises.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Single-Arm Cable Front Raise: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: machine
Type: strength
Single-arm cable front raise proper form showing controlled lift to shoulder height with constant cable tension

A cable-based isolation exercise that targets the anterior deltoid using constant tension and single-arm control.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Barbell Push Press: Proper Form, Muscles Worked & Benefits
Muscles: shoulders, legs
Equipment: barbell
Type: strength
Barbell Push Press proper form showing shallow dip, explosive leg drive, and strong overhead lockout

A compound barbell power exercise using leg drive to press weight overhead, maximizing strength and explosiveness.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Dumbbell Push Press: Proper Form, Muscles Worked & Benefits
Muscles: shoulders, legs
Equipment: dumbbells
Type: strength
Dumbbell Push Press proper form showing knee dip, explosive leg drive, and strong overhead lockout

A compound dumbbell power exercise that uses leg drive to press weights overhead, training explosive strength and coordination.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Cable One-Arm Lateral Raise: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: machine
Type: strength
Cable One-Arm Lateral Raise proper form showing low pulley setup, lateral arm lift, and constant tension on medial delts

A unilateral cable isolation exercise that targets the medial deltoids with constant tension for precise shoulder development

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Bent-Over Lateral Raise: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: dumbbells
Type: strength
Bent-Over Lateral Raise proper form showing hip hinge position, arms lifted laterally, and rear deltoid activation

An isolation dumbbell exercise that targets the posterior deltoids using a bent-over hip hinge position.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Barbell Upright Row: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: barbell
Type: strength
Barbell Upright Row proper form showing elbows leading upward, bar close to the body, and controlled shoulder-height pull

A compound barbell exercise that targets the shoulders and upper trapezius through a controlled vertical pulling motion.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Smith Shoulder Press: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: machine
Type: strength
Smith Machine Shoulder Press proper form showing guided bar path, upright torso, and controlled overhead press

A guided shoulder press performed on a Smith machine that targets the deltoids with added stability and controlled bar path.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
High Cable Rear Delt Fly: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: machine
Type: strength
High Cable Rear Delt Fly proper form showing high pulley setup, elbows leading, and controlled rear shoulder contraction

A cable isolation exercise that targets the posterior deltoids using continuous tension from a high pulley position.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Dumbbell Front Raise: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: dumbbells
Type: strength
Dumbbell Front Raise proper form showing arms lifted forward to shoulder height with controlled movement

An isolation dumbbell exercise that targets the anterior deltoids through controlled forward arm elevation.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s
Dumbbell Lateral Raise: Proper Form, Muscles Worked & Benefits
Muscles: shoulders
Equipment: dumbbells
Type: strength
Dumbbell Lateral Raise proper form showing arms lifted to shoulder height, elbows leading, and controlled movement

An isolation dumbbell exercise that targets the medial deltoids to build shoulder width, shape, and balanced development.

Training:
Sets: 3
Reps: 15–20
Rest: 30–45s