30 days-Shoulder Workout

Here is the schedule:

Front Dumbbell Raise

Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.

Dumbbell Military Presses:
Clean the dumbbells up using your thighs to bring the dumbbells up to shoulder height at each side. Push them up until they both touch. Exhale, slowly lower dumbbells back down. Repeat

Side Lateral Raises:

Dumbbells in the front with elbows slightly bent. Slightly bend the hips and knees. 
Raise upper arms to sides until elbows are shoulder height.Lower and repeat.

Decline Pushup:

Start in a normal push-up position with arms shoulder-width apart. Hands should be level with your ears. Place your feet on a step, chair or other elevated platform. Lower your body until your chest touches the floor, and then lift until your arms are fully extended. Repeat. Beginners: Wall push-ups.