Garage At-Home Shoulder Workout

No time for the gym? Then try this hardcore garage “at-home” shoulder workout!

No lighting, no special cameras. It’s just Body Spartan Founder, Gabe Tuft, and his daughter Mia with a GoPro and some Selector Weights killing it in this at-home shoulder workout.

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At-home shoulder workout exercise #1: Dumbbell shoulder press

After a solid warm-up with the 10lbs weights, doing front and side raises, Gabe starts light around 50lbs and pyramids up to everything the Selector Weights can offer – all 90lbs. Not a whole lot of weight but you can easily substitute weight for volume. More reps = more pump = better muscle growth.

Set	Super set	Reps	Rest
1	No	20	2 minutes
2	No	16-18	2 minutes
3	No	15	2 minutes
4	No	12	2 minutes

The rest of the shoulder workout is below, but first have a look at the G2 Program, the 10-week shredding program that thousands have downloaded!

G2 CREATORS HAVE BEEN FEATURED IN

HERE’S WHAT’S INCLUDED

Mobile workouts: take your program to the gym!
10 weeks of workouts with our new, polymorphic training system including:
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- Volume training
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- Functional training
- Time under tension training
Custom TARGETED ketogenic nutrition plan with macros automatically calculated for you
Instructional videos explaining each exercise with proper form and tips from the creator, Gabe Tuft, himself.
Body composition tracker so you can measure your progress
Recipes
Adjustable cardio schedule & calculator: Adjust your experience level, exercises, and automatically calculates your heart rate and cardio duration for you.

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At-home shoulder workout exercise #2: Lateral (side) dumbbell raises

One of Gabe’s favorites for developing overall shoulder size are side lateral raises with dumbbells. Lots of reps, with less weight will flood the muscle cells with blood. This is one of his major secrets to building huge caps on the shoulders.

Set	Super set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	20	2 minutes
4	No	20	2 minutes

At-home shoulder workout exercise #3: Abs on a creeper

Use this either as a standalone exercise or in-between sets as active rest – which means do the exercise while you are resting your shoulders in between sets. If you have a creeper, simply do exactly what Gabe’s daughter is doing in the video. Or, if you don’t have a creeper, hit the deck and do some crunches.

Set	Super set	Reps	Rest
1	No	20 or failure	2 minutes
2	No	20 or failure	2 minutes
3	No	20 or failure	2 minutes

At-home shoulder workout exercise #4: Slam ball slams

Slam balls are cheap and if you’re going to be working out at home, you want one. There are a ton of different exercises you can do with a slam ball for core training. Pick one up on Amazon or at your local sporting goods store. Make sure it’s one that doesn’t bounce back up at you! Again, these can be done as active rest or as a standalone.

Set	Super set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	20	2 minutes
4	No	20	2 minutes

At-home shoulder workout exercise #5: Front raises with dumbbells

Gabe likes to do these simultaneously with each arm. This reduces the rest time on the shoulders and keeps constant tension on them. If you burn out before the reps are completed, switch over to alternating, one arm raises.

Set	Super set	Reps	Rest
1	No	20 together	2 minutes
2	No	20 together	2 minutes
3	No	20 together	2 minutes
4	No	20 together	2 minutes

At-home shoulder workout exercise #6: Rear delt flies with dumbbells

Pick a lighter weight, flare your elbows and pull with the rear delts only. This is a mind-muscle connection exercise. Eliminate as much swinging as possible and try to isolate the rear delts.

Set	Super set	Reps	Rest
1	No	20 together	2 minutes
2	No	20 together	2 minutes
3	No	20 together	2 minutes
4	No	20 together	2 minutes

At-home shoulder workout exercise #7: Dumbbell shrugs

Since we’re already recruiting our traps when we do shoulders, we’re going to burn them out at the end here. Try to keep your arms as relaxed as possible and focus on bringing your shoulders as high as possible. Gabe always says to try to touch your shoulders to your ears. Get a quick hold at the top of the movement and then lower the weight slowly, in a controlled motion. This negative (downward) movement is almost more important than the positive (upward) movement.

Set	Super set	Reps	Rest
1	No	20	2 minutes
2	No	18	2 minutes
3	No	16	2 minutes
4	No	14-16	2 minutes