{"id":57986,"date":"2026-07-13T05:19:00","date_gmt":"2026-07-13T03:19:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57986"},"modified":"2026-06-24T13:14:06","modified_gmt":"2026-06-24T11:14:06","slug":"20-min-shoulder-superset-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-superset-workout\/","title":{"rendered":"Workout of the week: 20-min shoulder superset workout"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>ALL LEVELS<\/strong> \/<strong> <\/strong>shoulder superset workout \/ 20 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment<\/strong>: Barbell, cable machine &amp; weight plate<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Shoulders are involved in more activities than people realise. Pressing weights overhead, pulling open a door, carrying groceries, pushing a shopping cart&#8230; when you think about it, having strong shoulders is about much more than looking good in a tank top.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This <strong>shoulder superset workout<\/strong> will help you strengthen this body part. It consists of <strong>2 supersets<\/strong>, each with <strong>2 exercises<\/strong>, performed for <strong>10 to 12 reps across 4 rounds<\/strong>. You must complete one superset before moving on to the second. <strong>Rest for 1 minute between supersets and rounds<\/strong>, and this workout will take you <strong>20 minutes to complete<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Superset 1<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell overhead press<\/li>\n\n\n\n<li>Cross cable lateral raises<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Superset 2<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Half kneeling cable row<\/li>\n\n\n\n<li>Front plate raises<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ready to have stronger shoulders?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 supersets&nbsp;<\/li>\n\n\n\n<li>2 exercises each<\/li>\n\n\n\n<li>10 to 12 reps<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>1-min rest between rounds and exercises<\/li>\n\n\n\n<li>20 minutes&nbsp;<\/li>\n\n\n\n<li>Equipment: Barbell, cable machine and weight plate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">4 rounds<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Superset 1<\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BARBELL OVERHEAD PRESS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab a suitably-weighted barbell in a rack position (barbell resting loosely in palms, at your chest level). Make sure you choose a weight that allows you to perform the 4 rounds.&nbsp;<\/li>\n\n\n\n<li>Engage your core, squeeze your shoulder blades together, and press the barbell overhead, pausing for a few seconds at the top.<\/li>\n\n\n\n<li>Make sure you press until you lock out your arms.&nbsp;<\/li>\n\n\n\n<li>Then, engage your back muscles and return the barbell to the rack position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; CROSS CABLE LATERAL RAISES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set both cable pulleys to the lowest position and stand in the middle of the machine.<\/li>\n\n\n\n<li>Grab each handle with the opposite hand so the cables cross in front of your body.<\/li>\n\n\n\n<li>Keeping a slight bend in your elbows, raise both arms out to the sides until your hands reach shoulder height.<\/li>\n\n\n\n<li>Focus on leading the movement with your elbows while keeping your torso still.<\/li>\n\n\n\n<li>Pause briefly at the top, then lower the cables slowly and with control.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Superset 2<\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; HALF KNEELING CABLE ROW<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set the cable pulley to about chest height and attach a single handle.<\/li>\n\n\n\n<li>Get into a half-kneeling position facing the machine (one knee down, the opposite foot forward).<\/li>\n\n\n\n<li>Grab the handle with the hand opposite to your forward leg and extend your arm fully.<\/li>\n\n\n\n<li>Keep your torso upright and core engaged to avoid leaning or rotating.<\/li>\n\n\n\n<li>Pull the handle toward your hip by driving your elbow back, squeezing your shoulder blade at the end of the movement.<\/li>\n\n\n\n<li>Pause briefly, then slowly extend your arm back to the starting position with control.<\/li>\n\n\n\n<li>Repeat, then switch sides.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; FRONT PLATE RAISES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall, holding a weight plate with both hands at hip level.<\/li>\n\n\n\n<li>Keep your arms straight or with a slight bend in the elbows, and brace your core.<\/li>\n\n\n\n<li>Raise the plate directly in front of your body until it reaches shoulder height.<\/li>\n\n\n\n<li>Avoid swinging or using momentum, and move in a slow, controlled motion.<\/li>\n\n\n\n<li>Pause briefly at the top while keeping your shoulders down and engaged.<\/li>\n\n\n\n<li>Lower the plate slowly back to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Use the strength you gained after this shoulder superset workout and choose your next challenge below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/35-min-hybrid-conditioning-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">35-min hybrid conditioning workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/35-min-lower-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">35-min lower-body workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-20-interval-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">40\/20 interval strength workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-min-biceps-triceps-superset-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">40-min biceps and triceps superset workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/45-min-amrap-hybrid-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">45-min AMRAP Hybrid workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/300-reps-metabolic-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">300-reps metabolic strength workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-chest-and-back-superset-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min chest and back superset workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-upper-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min Smith machine upper-body workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-kettlebell-pyramid-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min kettlebell pyramid workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-and-legs-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min shoulder and legs workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-minute-upper-body-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min upper-body strength workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-unilateral-back-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min unilateral back workout<\/a>\u00a0\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ shoulder superset workout \/ 20 minutes Equipment: Barbell, cable machine &amp; weight plate Shoulders are involved in&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"","footnotes":""},"categories":[103],"tags":[1113,1761,126,935,936,1051],"class_list":["post-57986","post","type-post","status-publish","format-standard","hentry","category-move","tag-superset-workout","tag-shoulder-superset-workout","tag-workout","tag-workout-of-the-week","tag-wow","tag-supersets"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57986","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=57986"}],"version-history":[{"count":5,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57986\/revisions"}],"predecessor-version":[{"id":58138,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57986\/revisions\/58138"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=57986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=57986"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=57986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}