How to Get Bigger Shoulders In Just 20 Minutes
The moment you read the topic, we know that your first reaction is disbelief and probably something like “you can’t build muscles in 20 minutes!! “. And we totally understand and completely agree. Muscle building demand an adequate time period and consistent high-volume training.
The problem is, not everyone has adequate time. We all know how distressed we get if we miss a day of the daily workout plan, and that feeling is pretty annoying. The reason is irrelevant here. Maybe you overslept, maybe you were stuck at work longer than you expected, maybe you had a sudden unavoidable plan. Despite the reason, if you are a devoted fitness freak , your day wouldn’t be complete if you miss the daily workout.
This is where the 20 minute comes in handy. The 20-minute plan we are suggesting is something that can be done at home. If you are a committed gym enthusiast, you probably might have at least some workout tools at home. Through this blog, we are gonna give you tips about how to widen your shoulders at home.
There’s no way in the world you can get bigger shoulders overnight, but this 20 minute plan eliminates the “I don’t have time ” excuse. It is not an impossible task to spare just 20 minutes a day for a simple workout that can be done at home. Secondly , it eliminates the distressed feeling, because even if you couldn’t go to the gym, you still completed the daily workout. We cannot assure that this 20 minute shoulder workout we are proposing to be a staple to your routine. Yet, this sure will help you keep going without breaks.
What we are giving here is a 20 minute arm workout with dumbbells. Check it out and learn how to build shoulder muscles e even if you miss the gym.
The 20 minute shoulder workout
01) Side laterals to front raise
3 Sets – 10,10,10 reps
Tips –
- Stand holding a pair of dumbbells at your sides.
- Lift the dumbbells out to the sides.
- Once your arms are roughly parallel with the floor, move the dumbbells toward one another until your arms are pointing straight ahead.
- Lower the weights, raise them back up.
- Now move the dumbbells out to your sides and then lower them.
- That’s one rep.
02) Trisets
3 Sets – rest 30 seconds between the trisets.
3 Sets – 20,15,10 reps
Machine Shoulder (military) Press
Tips –
- Add weight as the reps decrease.
- Keep in mind that you won’t be able to use as much weight as you normally would, because you pre-exhausted the shoulders with the side lateral to front raise.
- Remember, the focus is on training the muscle, not showcasing power, so add weight cautiously.
Side Lateral Raise
3 Sets – 20,15,10 reps
Tips –
- Use a pair of heavier dumbbells and perform half reps.
- It’s a small range of motion, but by the time you get to the end of the set, your delts will burn and the pump will be very real.
- Lift, don’t swing. If you need to use body English to lift them up, lighten your load.
- Once again, add weight on each set as the reps decrease.
Band Pull Apart
3 Sets – 20,15,10 reps
Tips–
- Grip the exercise band so there’s tension throughout the entire rep.
- Even though you’re short on time, on each rep feel your rear delts contract before you release the tension.
- Go up in resistance on each set. If you have only one band, hold the weight for 3 seconds on the second set and 5 seconds on the last.
- If you don’t have any bands, perform rear lateral raises with light dumbbells instead.
Once you finish all three exercises, rest 30 seconds before starting over. Complete a total of 3 trisets. Build your own gym with Daraz.lk , get the best exercise equipment’s In Sri Lanka at amazing prices.
