Complete Shoulder and Push Workout With Conditioning: Dumbbells Only

Shoulder and Push Workout + Conditioning

Workout Focus: Shoulders, Pushing, and Conditioning
Equipment Needed: A pair of dumbbells (moderate to heavy), optional medicine ball, pull-up bar

Strength Block

Exercise 1: Dumbbell Strict Press

• Four sets of 8 reps

• Press seated with your back against a bench

• Feet flat, heels anchored

• Engage core and press straight up without arching the back

• Rest 60–90 seconds between sets

Exercise 2: Superset – Narrow Dumbbell Shoulder Press + Dumbbell Push Press

• Narrow Shoulder Press:

  • Focuses on front delts and triceps

  • Keep dumbbells close and press straight overhead

  • Four sets of 8 reps

• Dumbbell Push Press:

  • Immediately after narrow shoulder press

  • Use your legs to drive the weight up

  • Perform 8 reps

  • Rest 60–90 seconds between supersets

Exercise 3: Push-Up to Shoulder Tap and Pull-Across (Shoulder Combo)

• One full rep includes:

  • Push-up + right shoulder tap

  • Push-up + left shoulder tap

  • Push-up + right pull-across

  • Push-up + left pull-across

• That entire sequence counts as 1 rep

• Perform 5 reps per set

• Complete 4 sets

• Choose a moderate dumbbell for the pull-across—challenging but stable

• Maintain tight core and avoid hip shifting

• Rest ~45 seconds between sets

Conditioning Finisher (3 Rounds for Time)

1. 5 Burpee to Pull-Ups

   • Chest to ground

   • Pull-up starts from a dead hang (no jumping pull-ups)

2. 10 Push-Up to Renegade Rows

   • 10 total reps (5 each side)

   • Row with tight core and minimal rotation

3. 10 Alternating Dumbbell Lunges

   • Step back

   • Back knee should gently touch the ground

4. 20 Straight-Leg Med Ball Sit-Ups

   • Use a medicine ball or body weight

   • Keep heels grounded

   • Hug the ball if needed

   • Complete 20 reps

Repeat all movements for 3 total rounds.

Pair this workout with the right pre and post workout nutrition for optimal results. If you need help with your nutrition you can download my Free No-BS Guide to Nutrition Here.