Shoulder Routine for Men

Smart Fit

This routine is designed to be performed with minimal equipment, aimed at those who can exercise at home or have limited time. The equipment needed for this type of training includes bands, dumbbells, ankle weights, and body weight. This training program will consist of three stages divided into warm-up, central phase, and recovery phase. A preliminary warm-up of 5 minutes will be initiated. The central phase will consist of two blocks of 3 exercises, with four rounds each (sets), having a micro-pause at the end of each round of 90 to 120 seconds. A micro-pause of up to 10 seconds will also be taken during the transition from one exercise to another, and at the end of each block, a macro-pause of up to 3 minutes for recovery. The recovery phase will last approximately 10 minutes.