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

At-home shoulder workout dumbbell 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

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

 At-home shoulder workout side 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

At home ab workout with slam ball

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

At home shoulder workout front raises

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

At home shoulder workout rear delts

At home shoulder workout rear delt flies

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

At home shoulder workout shrugs

At home shoulder workout 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

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial
All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial