Rapid-Fire Dumbbell Shoulder Blast: A 15-Minute Burn and Build Routine


This article provides a 15-minute dumbbell shoulders workout that aims to burn fat and build muscle. The workout, known as "Burn & Build #4," focuses specifically on the shoulder muscles and can be completed in a short amount of time.

The workout consists of five exercises, each targeting different areas of the shoulder muscles. The first exercise is the dumbbell push press, which targets the front and side delts, as well as the triceps. It involves using a dumbbell in each hand and performing overhead presses with a slight dip of the knees for added power.

The second exercise is the dumbbell lateral raise, which targets the side delts.


It involves holding a dumbbell in each hand and lifting them out to the sides until they reach shoulder level. This exercise helps to increase the width and appearance of the shoulders.

The third exercise is the dumbbell rear delt fly. This exercise targets the rear delts, which are often neglected in shoulder workouts. It involves bending forward at the waist, keeping the back straight, and lifting the dumbbells out to the sides while squeezing the shoulder blades together.

The fourth exercise is the dumbbell upright row, which targets both the front and side delts. It involves holding a dumbbell in each hand and lifting them straight up, close to the body, until the elbows reach shoulder level.


The final exercise is the dumbbell shoulder press, which targets all three heads of the deltoids. It involves holding a dumbbell in each hand at shoulder level and pushing them straight up until the arms are fully extended. This exercise helps to increase overall shoulder strength and size.

To follow this 15-minute dumbbell shoulders workout, one should perform three sets of 12-15 repetitions for each exercise, with 30 seconds of rest in between sets. The article also emphasizes the importance of maintaining proper form throughout the workout to avoid injury and maximize results.

Overall, this article provides a concise and effective workout routine that can be completed in just 15 minutes. By targeting the different areas of the shoulder muscles, this workout helps to burn fat, build muscle, and improve shoulder strength and appearance.