Intermediate Shoulders Lose Fat Workout — Barbell Only

Intermediate barbell-only shoulder workout for fat loss. Focus on compound & isolation movements.

Level: intermediate · Muscle group: shoulders · Equipment: barbell-only · Duration: 35 min

Exercise Breakdown (6 exercises)

1. 1. Barbell Overhead Press
   3 sets · 8-10 reps · 60s rest
2. 2. Barbell Upright Row
   3 sets · 10-12 reps · 60s rest
3. 3. Barbell Shrugs
   3 sets · 12-15 reps · 45s rest
4. 4. Barbell Front Raises
   3 sets · 10-12 reps · 45s rest
5. 5. Barbell Rear Delt Flyes (bent-over)
   3 sets · 12-15 reps · 45s rest
6. 6. Barbell Ab Rollouts
   3 sets · 10-12 reps · 60s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.