Here is a concise summary of the text:
**Title:** 6-Minute Shoulder Workout (Store in 6 Minutes Series)
**Overview:**
* A concise, science-backed shoulder workout to induce muscle soreness and growth
* Targets all three deltoid heads (front, middle, rear) with a focus on safety and proper form
**Workout Breakdown:**
1. **Front Delt** (1 min):
* Incline bench with light dumbbells (e.g., 15s)
* Front delt raises with controlled eccentric phase
2. **Middle Delt** (1 min per arm):
* Inverted body position on incline bench
* Dumbbell raises at a 45-degree angle with external rotation
3. **Rear Delt** (1 min per arm):
* Leaning over the back of the bench
* Reverse fly with torso twist and external rotation
4. **Shoulder Press** (1 min):
* Heavier dumbbells (e.g., 40s)
* Focus on pressing straight up to target delts
**Key Takeaways:**
* Combination of lighter and heavier exercises to work both slow-twitch and fast-twitch fibers
* Eccentric overload to induce muscle soreness and growth
* Emphasis on proper form and safety throughout the workout
Here are the key facts extracted from the text, excluding opinions and keeping each fact concise with a number:
1. **Video Series**: The content is part of a "Store in Six Minute" series.
2. **Focus Area**: The routine focuses on shoulder exercises.
3. **Equipment Needed**: The routine requires two sets of dumbbells.
4. **Exercise 1: Front Delt**
* Uses lighter dumbbells (e.g., 15s).
* Involves an incline bench with arms extended behind the body.
* Targets the front head of the deltoid.
5. **Exercise 2: Middle Delt**
* Also uses lighter dumbbells (e.g., 15s).
* Involves an inverted body position on the incline bench.
* Targets the middle delt, stretching it by allowing the arm to cross in front of the body.
* Movement is at a 45-degree angle from the body.
6. **Exercise 3: Rear Delt**
* Performed on the back side of the bench.
* Involves a horizontal adduction/abduction movement behind the body (like a reverse fly).
* Includes a torso twist to increase stretch across the body.
7. **Final Exercise: Shoulder Press**
* Uses a heavier set of dumbbells (e.g., 40s).
* Aims to work fast-twitch fibers.
* Technique involves keeping arms above 90 degrees and pressing straight up.
8. **Routine Duration**:
* 1 minute per exercise for the first three exercises (per arm where applicable).
* 1 minute for the final shoulder press.
* Total routine duration is approximately 6 minutes.
9. **Physiological Aim**:
* To induce muscle soreness (indicating micro-tears and potential for growth).
* Targets both slow-twitch and fast-twitch fibers.
10. **Resource**:
* Additional content and training systems are available at athleanx.com.