FAST AMINOS WELLNESS
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Gym workout

Shoulders

Rounder delts and healthier shoulders.

Exercises
5
Total sets
17
Time
35–45 min
Equipment
Gym

The workout

Warm up first: 5 minutes of easy cardio, then 1–2 light sets of the first exercise.

  1. Seated Dumbbell Shoulder Press

    4 sets8–10 repsRest 2 min

    Brace your core and keep your ribs down. Press up and slightly in without arching your lower back.

    Seated Dumbbell Shoulder Press, start position
    Start
    Seated Dumbbell Shoulder Press, finish position
    Finish

  2. Dumbbell Lateral Raise

    4 sets12–15 repsRest 60 sec

    Lead with your elbows and stop at shoulder height. Go lighter than you think and control the way down.

    Dumbbell Lateral Raise, start position
    Start
    Dumbbell Lateral Raise, finish position
    Finish

  3. Rear Delt Fly

    3 sets12–15 repsRest 60 sec

    Hinge forward or use a reverse pec deck. Move the arms wide; don't squeeze your shoulder blades together.

    Rear Delt Fly, start position
    Start
    Rear Delt Fly, finish position
    Finish

  4. Cable Upright Row

    3 sets10–12 repsRest 60 sec

    Use a wide grip and stop when your elbows reach shoulder height.

    Cable Upright Row, start position
    Start
    Cable Upright Row, finish position
    Finish

  5. Dumbbell Shrug

    3 sets12–15 repsRest 60 sec

    Lift straight up toward your ears, pause, and lower slowly. No rolling.

    Dumbbell Shrug, start position
    Start
    Dumbbell Shrug, finish position
    Finish
The 45/30 rule

Lift for 45. Then 30 minutes of Zone 2.

45min

Resistance training

Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.

30min

Zone 2 cardio (LISS)

Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.

Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.

Find your Zone 2: about 60–70% of your max heart rate. At age 40 that's roughly 108–126 bpm for men and 102–120 bpm for women. No watch? Use the talk test: you can speak in full sentences, but you couldn't sing. Calculate your Zone 2 →

Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.

Pick the right weight

Choose a weight you can lift for the listed reps with 1–2 good reps left in the tank.

Progress each week

When you hit the top of the rep range on every set, add a little weight next time.

Protect your muscle

Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.

Know your protein number?

Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.

Find my numbers →
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