Shoulder workout

Warm-up: Begin with 5-10 minutes of light cardio to get your blood flowing and warm up your muscles.

Seated Dumbbell Shoulder Press: Sit on a bench with your feet planted firmly on the floor. Hold a pair of dumbbells at shoulder height, with your elbows bent and palms facing forward. Press the weights overhead, extending your arms fully without locking your elbows. Lower the weights back to the starting position and repeat for 3-4 sets of 8-12 reps.

Lateral Raises: Stand with your feet hip-width apart, holding a pair of dumbbells at your sides with your palms facing your body. Raise your arms out to the sides until they are parallel to the floor, then lower them back down. Repeat for 3-4 sets of 8-12 reps.

Bent-Over Rear Delt Raises: Hold a pair of dumbbells in front of your thighs with your palms facing your body. Bend forward at the hips until your torso is nearly parallel to the floor. Keeping your elbows slightly bent, raise the weights out to the sides until your arms are parallel to the floor. Lower the weights back down and repeat for 3-4 sets of 8-12 reps.

Front Raises: Stand with your feet hip-width apart, holding a pair of dumbbells with your palms facing your thighs. Lift the weights up in front of your body until they are at shoulder height, then lower them back down. Repeat for 3-4 sets of 8-12 reps.

Cool-Down: Finish with some light stretching to help prevent soreness and improve flexibility.

Remember to start with lighter weights and gradually increase the weight as you become stronger. It's important to use proper form and technique to avoid injury and maximize your results.