Intense 8 Minute Dumbbell Shoulder & Trap Workout

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Official Anabolic Aliens video of: Intense 8 Minute Dumbbell Shoulder & Trap Workout.
Give this intense 8 minute dumbbell shoulder & trap workout a try! You can do this at the gym, right at home, or wherever you have access to dumbbells since that's all you need. You get a FULL shoulders and traps workout just by doing multiple sets. Also, this would work as a killer circuit to do as a 1-set finisher to burn out the shoulder muscles and trap muscles. You will be sore so make sure to allow for proper recovery. There are 11 rounds of exercises in this workout. Exercise rounds 1-2 utilize intervals of 25 seconds of activity followed by 5 second rest. Exercise rounds 3-6 utilize intervals of 35 seconds of activity followed by 5 second rest. Exercise rounds 7-10 utilize intervals of 45 seconds of activity followed by 5 second rest. Then the final exercise round is a straight minute. Follow along with the video if you'd like, a timer is run throughout on the screen. Build those shoulders and traps with dumbbells only by getting after it with this intense workout!
Switch Side Fronts - 1:37 | Interval: 25/5
Lateral Raise Trap Squeeze - 2:07 | Interval: 25/5
Cuban Press - 2:37 | Interval: 35/5
Close-Grip Upright Row - 3:17 | Interval: 35/5
Slicers - 3:57 | Interval: 35/5
Upright Y Back - 4:37 | Interval: 35/5
Reverse Fly - 5:17 | Interval: 45/5
Roller Shrugs - 6:07 | Interval: 45/5
Rotation Shoulder Press - 6:57 | Interval: 45/5
Closed Bent Front Trap Raise - 7:47 | Interval: 45/5
Around the World Shrug Raises - 8:37 | Interval: 1min
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My name is Mike Rosa and I want to do all I can to help, motivate, educate, entertain, and inspire. I promise to always keep it 100% honest and real. I appreciate everyone who supports me and will always give it my all in putting out the best possible content as well as doing my best to always answer everyone who reaches out to me. HAVE NO LIMITS AND NEVER SETTLE!!!
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[@AnabolicAliens]

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[@carloscedrano7974]

looking into getting that cream now bro. I've been researching stuff like that for a while now, very promising

[@thomasrodriguez2183]

Awesome workour as always bro. Keep it up. I'm loving it. I look forward to doing this sometime.

[@fatimaamjad6811]

Hey anabolic alien just found your channel one of the best and effective ways to build muscle. I am 13 weight 40 kg height 166 cm i have only 2 kg dumbell i am skinny i eat 2000 calories per day so tell me these workout will affect my growth or no. And how much time it will take to build muscles i started in september 1 2018. Please reply me we need your help Mike!🙏

[@AnabolicAliens]

These workouts will not negatively affect your height in any way whatsoever Fatima. Watch my video explaining why here - kzbin.info/www/bejne/ppbQdpaXq5dmfNk Everyone sees results at different rates. Keep working hard and monitor your progression and you'll keep seeing them gains!

[@fatimaamjad6811]

@@AnabolicAliens thx

[@raniel5717]

Every time i look at you, i remember buzz lightyear from toystory

[@AnabolicAliens]

lol halloween costume idea? hmmmmm

[@NYC_jthunderflow]

He does have buzz light-years face👀🔥🔥🔥🔥🔥🔥

[@synthhero1347]

Both of them are awesome

[@laramargaret3374]

Like: great dumbbell . I’ve had them before but sold when I moved. kzbin.infoUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL Replacing now.Dislike: the packaging is awful now. Not wrapped in plastic and tiny styrofoam pieces all over. Had to wash the bases in the sink to clean them off and then clean each set of weights after adjusting just to get all the styrofoam pieces removed. Bowflex, you can do better.I’m still giving an overall 5 because the product is good. Just know you may have to deal with horrid packaging for now, but maybe Bowflex will sort that in the future.

[@elscrappo1395]

Hey mike, your one of the few channels that can really influence people to get into working out if they aren’t already, even though I already do every day, you inspire me to do more and do better every rep and every set, I just hope others appreciate your concern and care for us to improve as much as I do. It does mean a lot ♥️❤️

[@AnabolicAliens]

Thank you so much, I'm so happy I'm able to help make a difference. We are in this together. Keep up your hard work, many more gains to come!

[@jrranch9712]

Best exercise videos on the internet.

[@adeelimtiaz7417]

I’ve been doing your routine in the COVID and the 5 min work outs give amazing results as I play tennis too these exercises saves time and build muscles thanks and please keep adding new exercises like this in your routine

[@atharvasalunkhe2670]

Love you bro #love from India

[@Dah42]

Thank you Anabolic Aliens for all your great videos. God bless you.

[@krunkler1185]

And he just so happens to upload on my shoulders and traps day! Perfect timing Mike!

[@Torok_Armand]

And yet another brutal workout! Thanks Mike!

[@richpiana5509]

Love the energy mike!

[@Jemsters1]

My traps were *fried* after this. Definitely doing this one again.

[@roberthaller3516]

Fantastic my traps shoulders blasted pumped max

[@katakoleits193]

you freking crazy man. . .your trying to kill me i swear, loved the video tho

[@ankursaini1990]

I always watch full advertisement when it comes on your youtube channel because I want to give you fees for your amazing workout. you deserve bro. thanks and keep making

[@protonwira1388]

Really awesome exercise . The day after tommorow exercise my shoulder feel very tight and pain . This is the best exercise i ever had . Tqvm for the video

[@TheOldEarth]

I love how DYNAMIC your workouts are! I feel like I'm getting as much attention going towards mobility and functional movements, not just bulk. Thanks man! LOVE ALL YOUR CONTENT!

[@anitaromero2237]

Thanks😊

[@emperorofdarkness3096]

Amazing. Gotta try this

[@raghavjay9691]

Man! That was intense!

[@manishthapa2102]

Sir your videos are very useful and easy to follow

[@lutheran1914]

Day 2 doing this and I'm still feeling the pump! Please make back & biceps of this kind. Thank you!

[@AnabolicAliens]

Hell yeah, way to get after it! Here's back and biceps - kzbin.info/www/bejne/j522dmuYZ7h8erc

[@nandangawde5469]

You are doing a fantastic job (respect bro). Your routine are killer. # Love from india

[@brumav9779]

That was mental. Cheers man 👍🏼

[@WhoStoleMyDOUG]

Well done! We need more! Love these workouts. The App is amazing as well! Just did all 3 workouts and I’m sore as fu*k!

[@saiyanathletixx7916]

the hype is real, thanks mike !

[@marshallislandsg5630]

Excellent workout bro. Thanks.

[@rightpersonrightplace5273]

you are the best of the best Mike

[@arghyaray9992]

your all videos are just superb...thank you sir

[@weeeetry]

This is GOLD

[@sandyleegarcia8695]

Love this bc I can do it at home!

[@borzshimaev8008]

Peace from the u.k ✌ ill be trying that on thursday 💪

[@tirthvora8591]

absolutely nuts!!

[@alpoulin1]

I usually use 15lb dumbells with most of your workouts, but 10lbs is just perfect for this one. Those slicers are particularly painful ;)

[@tashfitness3365]

Best channel on KZbin!!! 🔥🔥🔥

[@jayakrishnan16]

Genius mike 👌👌finding new new workouts hats off man💐keep posting thankyou man 👍👍

[@nsj9861]

Yoooo my shoulders and traps are *roasted* rn 🔥🔥💪🏻💪🏻

[@sandygarcia381]

Those were the longest 8 mins 🤦🏻‍♀️🔥💪🏻

[@khaledawadalla2012]

Thank you , good work

[@hamedtv3275]

thx for everything bro

[@rajeasylearning]

Mind blowing buddy

[@rc_youtubeaccount1331]

can see the brainwork behind the movement design, awesome

[@debbiemayberymaybery2506]

Love these dumbbell workouts!

[@livefull7844]

Love it! This routine is a grinder at the right weight 👌

[@whitehawk3776]

Yo that was brutal dude.

[@antoniobrown247]

Great video as always I have one question. Will there be more of these 8 minutes workout videos if so I'm so ready for them.

[@AnabolicAliens]

Yes, many more 8 minute workout videos to come!

[@malamaraj6676]

Hey and u can also save the ones u wud do laternon its what i do ok bc its great workout and also we cud never go wrong with these exer🚴🚵🚴🚣🏊🏂⛷🏄🏇⛹😀😁😄🐒🐨🍊🍐🍎🍏🍌🍉🍇🍓🍞🍤🍆🍗🌽❤🎈📱⌚💖🎉💻

[@darthbane2669]

@@malamaraj6676 Try that in english again no idea what you said.

[@malamaraj6676]

@@darthbane2669 i have no idea what u r talking can u plz explain so i can give u my reply tank u ok GOD BLESS

[@jcvina7039]

Very nice and effective

[@rahuljain2484]

Awsm sir

[@NYC_jthunderflow]

Brutal AF😩

[@khaledawadalla2012]

very hard , good job

[@dineshsawant1285]

I will do this

[@6iths3nse]

Cant move my arms. Great exercise dude!

[@audreywillabus8775]

POWERFUL

[@AlexandruRadu96]

SO BRUTAL! I LOVE IT!

[@Itsyourmandavedavis]

As always your the best always freaking pump up!!!best ever 💪

[@nicholasfry7492]

mike youre on a sick one!!! great workout

[@killerkillerxx3688]

I love u man Am 16 because of u I am shredded af

[@sheltonman9820]

super!!!

[@khaledawadalla2012]

عمل رائع ، شكرا لك

[@isol]

NICE!!!

[@gagankahlon5007]

Great bro

[@b_ry_ce]

I gingerly touched tips with the like button

[@fandubchannel1918]

Awesone Channel Congratulations for your amazing exercises! Keep it up with this excellent content

[@MustangDesudiroz]

The flys are hell😭😭😭👌

[@King45Moses]

I can pretty much quote the entire video I’ve watched it so many times lol

[@malamaraj6676]

U r so damn crazy man i just love this kind of workout keep em coming u here E

[@youtubefor8011]

Damn burns

[@rajeasylearning]

buddy can you give more of these . e.g. biceps,triceps

[@AnabolicAliens]

more to come for sure Raj!

[@artemiscool67]

You usually look pretty pumped when you start these vids; do you use these 5 min sets as finishers?

[@danny8911]

Looking for that push day and pull day 15 min workout

[@AnabolicAliens]

push/pull workouts are and have been on my to-do list. don't worry, haven't forgotten!

[@spilledcoffee383]

hey mike, i started working out with your exercises a year ago but stopped over the summer. Now I'm getting back into them. I have one pair of dumbbells 6.6 lbs. What is better for gainz body weight workout or dumbbell workouts?

[@AnabolicAliens]

I think dumbbell workouts will help you make gains faster but you can make gains by both methods!

[@blueforlife997]

🔥🔥🔥mike Rosa

[@khaledawadalla2012]

Thanks 🇪🇬⚘💪

[@helmeth8305]

You don't deserve dislikes at all man. Who tf is doing that smh

[@kimssamuu9963]

Can you make a workout routines using tires ?

[@AnabolicAliens]

I can try to put together a tire workout at some point!

[@benayala1750]

Which one is better the intense 5 minute dumbbell workout or the 8 minute ones? Please reply

[@Marissa3leal]

Your shoulder is bigger than my head💪

[@bramastaadetama5609]

hi mike, can you tell the application what time is it when you use the exercise ?

[@AnabolicAliens]

the timing app I used is called "Workout Timer" and the icon is a stopwatch with 20 seconds on top and 10 seconds on the bottom

[@maniksawant6358]

Super from my india

[@faheemmm177]

One question . What is the weight of the dumbbell you are using ?

[@CuriousConnoisseurs]

It would be awesome if you put in a Pick of Human Body and always show exactly the Muslce which gets trained Each excercise!

[@Whippedwilliecream]

Can I get big shoulders with these light weight dumbbell exercises?? Kindly reply

[@AnabolicAliens]

You can definitely build your shoulders with my intense workouts yes. 4-6 rounds for a full workout, 2-3 times a week you can do it. or as always, this can be done as a 1-set finisher as well

[@abhisheksrivastava9633]

Will this make strength gains

[@vinaypatiyal4658]

Hey can anybody tell me how much time interval should we give between two sets??

[@AnabolicAliens]

1-3 minutes depending on your experience level

[@insanereactions6442]

Hey. I’m doing this to get my shoulders bigger. How many times should I do this

[@dueujf6078]

Wait so are you doing 8 minute exercise videos now? The 5 minute videos were great but I want to build a lot of muscular endurance before I go back to swimming(taking a break right now)

[@AnabolicAliens]

I am doing an 8 minute intense workout series yes!

[@dueujf6078]

@@AnabolicAliens alright nice!

[@RP-zx9ql]

Alien! Can I do it for 2 or 3 rounds? Or 1 is enough?

[@sunuravindranath6577]

Does this give gains?

[@gauravsuryavanshi3567]

how much sets we have do for every combo workout example- shoulder & traps , chest & tricep

[@mambabales4188]

Is it ok to do this everyday?

[@solitaire475]

QUESTION ON QUADS: When i do the quads bodyweight workout, after 3 sets i start to get really tired and my vision starts to wobble. PLEASE ADVISE.

[@uno3863]

That means ur pushing urself in a good way buddy👍

[@DaWhizZod]

Eat a baked potato and hour before your workout.

[@AnabolicAliens]

make sure you're staying hydrated and eating enough. Sounds like you're just pushing yourself extremely hard!

[@solitaire475]

Thanks

[@darthbane2669]

@@solitaire475 Yeah when you get like that take a rest and drink some water and if you haven't eaten in a good while get a snack in otherwise you will cramp and end up staggering your gains.

[@haribhaskar285]

How many rounds should be done?

[@codmsivd]

What weight is recommended??

[@jameswalter72]

Depends on where your at. Hes pretty strong and hes using 10 lbs. If your not as beast as him probly 5 lbs. Im weak as shit compared to him but the lowest i have is 5 so ima try it but probly wont make it through.

[@AnabolicAliens]

Always start light and work your way up!

[@Joseph-fs4kh]

Does anyone have any experience with the Herbstrong Recovery Cream?

[@DCFixxer]

Lol, I'm still slightly smaller than you, so it really motivates me when even you are wearing down and tiring early; makes me feel like it isn't just lil ol' me, lol!!

[@cantfoldup8525]

i know you curling your toes during the slicers lol they tuff as hell bruh

[@eden2esthar]

I lasted 3.5 minutes.... Fml

[@PsychokoreUndergroundRap]

"My Nigga" - Training Day - Denzel Washington

[@geezystoic6180]

Whats in the water jug that makes it blue?

[@יואבראטה]

Brutal 👌my brother from the hell's mother 👌👌👍👍