Shoulder Workouts

Many people place a very large amount of focus on developing their arm muscles while neglecting to their shoulders to an extent.  If you're going to work on the arms, you really want to be sure to also perform enough exercises for the shoulders so you can get that nice 'capped' appearance that sets off the upper body.

The shoulders will also be worked when doing chest exercises, particularly incline bench press, so if you're going to do that exercise, you should consider making some alterations to the shoulder workout as well. Most will not be able to go fro incline bench press to straight shoulder press without there being some issues.

Finally, the front, lateral, and reverse raises are a great way to 'finish' off the shoulder workouts and really get them feeling it.

Beginner Shoulder Workout

Perform each of the following exercises taking about 60 seconds of rest in between sets.  Try and focus on keeping the back in alignment throughout the lateral and frontal raises as best as possible as this is where most people tend to falter.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Seated Shoulder Press 2  10-12
  Lateral Raises 2  10-12
  Front Raises
2  10-12
  Bent Over Rear Delt Raises
2  10-12

 

Intermediate Shoulder Workout

You're really going to feel it after this workout.  With all the various movements that target the front, medial, and rear deltoids, be sure to stretch after this workout to prevent soreness.  Try and keep the weight challenging and aim for a rest periods of about forty-five seconds between lifts.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Dumbbell Shoulder Press 3  8-10
  Upright Row 2  10-12
  T's
3  10-12
  Bent Over rear Delt Raises
2  10-12

 

Advanced Shoulder Workout

This advanced workout will have you supersetting two exercises together for increased stimulation and will make sure to target all areas of the shoulder muscle.  Use a one minute rest period for the first three exercises and a thirty second rest period for the last two.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Barbell Shoulder Press 3  8-10
  SuperSet Upright Row / Lateral Raise 3  8-10
  Front Raise
2  10-12
  Lying Rear Deltoid Row
2  10-12