45 minute shoulder training superset

14 October 2021
Do you want iron shoulders but don't have much time? With this superset you can exercise your shoulders with a relatively short but intense workout. The difference between a superset and conventional strength training lies in the breaks. In lifelong strength training, you take a good rest after each set. However, with supersets you do two or three exercises of 10 reps each without resting. When you finish the superset, you rest for two minutes and perform another set of two more exercises for the same muscle group. In this way, you focus on specific muscles, which helps you develop them faster.
45 minute shoulder training superset - photo 1.1

Important note: Don't force yourself! Adapt the training to your current physical condition. Be sure to regulate the weight little by little and if necessary, at the beginning you should also rest for a few seconds between the series.

Here are 2 different supersets for shoulders where you will achieve results in a short amount of time.

Superset 1
Exercise 1: Bench Press

  • Lie on a flat bench with a bar on top of you, resting on the support.
  • Position yourself so that the bar is in front of your eyes.
  • Hold the bar at shoulder height and push it out of the bracket above your chest and with your arms extended. This is the initial position.
  • Inhale and slowly lower the bar towards your sternum. Exhale and push the bar up.
  • Number of repetitions: 10

Are you done with the Bench Press? Have a 20 seconds rest and carry on with the next exercise!

Exercise 2: Barbell Shoulder Press

  • Stand with the bar across your chest, arms bent, and hands and feet shoulder-width apart. The elbows should point outwards and the wrists should be straight.
  • Contracting abs and glutes, bring the bar over your head while keeping your back straight.
  • Return carefully to the starting position.
  • Number of repetitions: 10

At the end of this superset, take a break for approximately 2 minutes and repeat the entire set: Bench Press & Barbell Shoulder Press.


Superset 2
Exercise 1: Dumbbell Shoulder Press

  • Sit on a fully upright bench that has a back and hold a dumbbell in each hand.
  • Place your feet firmly on the floor, hip-width apart, and bend your elbows so that your upper arms are at shoulder height and the dumbbells are at ear level.
  • Press down on your abdomen to protect your back and lift the dumbbells above your head. When you get to stretching your arms fully and the dumbbells are almost touching, lower them back to the starting position.
  • Number of repetitions: 10

Ready? Have a 20 seconds rest and then we move on to the next exercise!

Exercise 2: Lateral Raises

  • Take a dumbbell in each hand and let your arms dangle on each side of your body.
  • Activate your abdominal muscles and keep your shoulders down and back.
  • As you exhale, bring your arms out to the sides in a horizontal position without exceeding shoulder height.
  • Slowly lower the weights to the starting position.
  • Number of repetitions: 10

At the end of the superset, take a rest for about 2 minutes and repeat the entire set: Dumbbell Shoulder Press & Lateral Raises.


If, at the end of the two complete series you still have some strength left, you can repeat them again.

After doing this shoulder workout, you should allow at least one day for them to recover, so if you want to train the next day, I recommend that you focus on other muscle groups.


This blog is written by one of our Personal Trainers, Angelina Hammond.