Shoulder exercises
Shoulder training is pressing overhead for the front of the shoulder and raising out to the side for its middle. Presses carry the load; raises add the width that presses alone tend to leave behind, and they need far less weight to work.
Month6 counts your working shoulder sets over a rolling week against a range of 10–20, the band where muscle growth keeps rising with volume in the research it cites.
Dumbbell shoulder press
How do you do a dumbbell shoulder press correctly?
8–12 reps · 90 seconds rest · Dumbbells
Lateral raise
How do you do a dumbbell lateral raise properly?
12–20 reps · 60 seconds rest · Dumbbells
Overhead press
How do you do a standing overhead press with good form?
6–10 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Technique guidance for healthy adults, not medical advice. How every number is made, with its citations: Sources & method.