Intense 5-Minute Barbell Shoulder Workout | Build Bigger Shoulders!

By
Mike Kenler
January 5, 2021

Intense 5-Minute Barbell Shoulder Workout!

What’s up Aliens! Today, we are going to complete an intense five-minute shoulder workout using only a barbell.

You can do this workout once as a shoulder finisher or complete it multiple times for a full barbell shoulder workout!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A barbell and some weights

SKILL LEVEL

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest.

If you do need a break, take one! Each time you do this circuit, try to do more reps, add weight, and/or take fewer breaks.

1. Front Raise

Setup:

a) Grab the barbell with your hands roughly shoulder width apart and your palms facing towards you.

b) Assume a standing position with your back straight and your core engaged.

Action:

a) Keeping your arms straight, contract your front delts to raise the barbell up until it is roughly parallel with the floor.

b) Pause for a moment and then slowly return to the starting position.

c) Repeat!

2. Overhead Press

Setup:

a) Grab the barbell with a double overhand grip and your hands slightly wider than shoulder width apart.

b) Carefully lift the barbell up and let it rest on your front delts. Engage your core.

Action:

a) Keeping your lower body still, contract your deltoids to press upwards until your arms are locked and the barbell is above your shoulders.

b) Slowly return the barbell to the starting position.

c) Maintain tightness in your core and repeat!

3. Landmine Face Pull

Setup:

a) Secure the barbell in a landmine attachment, a corner, or however you can stabilize the end of one side of the bar on the ground in front of you.

b) Straddle the bar with your feet roughly shoulder width apart and hinge at the waist until your back is parallel to the floor.

c) Grab the top of the barbell with your hands together. Note—your hands should be directly under your forehead. 

Action:

a) Retract your rear delts as you drive your elbows up and slightly back, bringing the top of the barbell right beneath your face. You should feel a pinch in your shoulder blades.

b) Squeeze your rear delts and then slowly bring your arms back down to the starting position.

c) Repeat!


4. Landmine Bent Arm Side Raise

Setup:

a) Keep the barbell secured in the landmine position.

b) Stand to the right of the barbell and grab the top of the barbell with your left hand and your palm facing inwards.

c) Assume a standing position and engage your core.

Action:

a) With your left arm bent, contract your left deltoid to raise the barbell up and to the side until your hand is roughly in line with your shoulder.

b) Pause for a moment and slowly return to the starting position.

c) Repeat for 30 seconds and complete the same motion on your right side!

5. Over Behind Press

Setup:

a) Grab the barbell with a double overhand grip and your hands slightly wider than shoulder width apart.

b) Carefully lift the barbell up and let it rest hovering just above your front delts. Engage your core.

Action:

a) Contract your deltoids to press the barbell over your head.

b) Without locking out your arms, bring the barbell roughly 3/4 of the way down behind your head. 

c) Contract your delts again to bring the barbell back in front of your head to the starting position.

d) Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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