Bodybuilding - Shoulders and Core Workout
This was the smaller-muscle day that still mattered: shoulders first, then core.
Because this was a home workout, most of the shoulder work uses dumbbells. That made it easy to train pressing, side delts, front delts, rear delts, and traps without needing machines.
The goal is not to rush. Shoulder raises reward control more than load, and the core work should feel like deliberate tension instead of just counting reps.
The Workout
| Muscle | Exercise | Reps & Sets |
|---|---|---|
| Shoulders | Dumbbell Overhead Press | 4 x (15, 13, 12, 10) |
| Shoulders | Dumbbell Lateral Raise | 4 x (15, 13, 12, 10) |
| Shoulders | Dumbbell Front Raise | 4 x (15, 13, 12, 10) |
| Shoulders | Dumbbell Delt Fly | 4 x (15, 13, 12, 10) |
| Shoulders | Dumbbell Shrug | 4 x (15, 13, 12, 10) |
| Core | Dumbbell Goblet Good Morning | 3 x (15, 12, 10) |
| Core | Russian Twist | 3 x (15, 12, 10) each side |
| Core | Crunch | 3 x (15, 12, 10) |
| Core | Leg Raises | 3 x (15, 12, 10) |
Notes
- Press first while the shoulders are fresh.
- Keep lateral and front raises strict; stop around shoulder height and avoid swinging.
- For delt flyes, hinge slightly and move through the rear delts, not the lower back.
- On core work, slow reps beat sloppy volume.
Reference
Each linked exercise in the table points to its MuscleWiki demo page.