Shoulders Training Exercises

For an intermediate fitness level, building muscle and increasing mobility are excellent goals. You also have good equipment to help you: dumbbells and resistance bands.
Workout Plan:
Dumbbell Overhead Press
4 sets of 10-12 reps
This will target your overall shoulder and build strength.
Resistance Band Face Pulls
3 sets of 12-15 reps
This exercise focuses on your rear deltoids and enhances shoulder mobility.
Dumbbell Side Lateral Raises
4 sets of 10-12 reps
Since you're already doing lateral raises, continue but maybe increase the weight slightly.
Resistance Band Pull-Aparts
3 sets of 15-20 reps
This will work on your shoulder stability and is good for your rotator cuff.
Dumbbell Front Raises
3 sets of 10-12 reps
You're familiar with front raises; keep them in your routine.
Overhead Resistance Band Stretch
Hold for 20-30 seconds
Since mobility is a goal, finish your workout with this stretch to improve your shoulder flexibility.
Frequency: 4 times a week
Duration: Approximately 30 minutes
You're highly motivated and prefer exercises like the overhead press, so this plan should resonate with you. Your gym environment offers the space and equipment you need. Enjoy your workout!