Perfect Workout for Shoulders

Build perfectly balanced shoulders with deltoids that cap with this workout routine. The workout incorporates 2 workouts that you alternate weekly.

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Intermediate
Program Duration:	8 weeks
Days Per Week:	1
Time Per Workout:	45-75 minutes
Equipment Required:	Barbell, Cables, Dumbbells & Machines
Target Gender:	Male & Female

Workout Description

The shoulder joint is important in all facets of fitness. Not only can it improve the way you look and train, but you also need to pay attention to what goes on within them to avoid injury. For longevity, safety, and a multitude of other reasons, shoulder health is more important than you might think.

Strengthening the shoulders can help you lift more weight when doing chest or shoulder work. This will strengthen the smaller muscles surrounding the shoulder joint, which will allow for greater movement and muscle gain. Having stronger shoulders will not only help you look great but will also make you perform better in pullups and other movements.

This program is an intermediate guide to help you gain stronger and fuller shoulders. If you follow the workout as part of your weekly routine, you should look to perform this workout for 8 weeks, 2 days a week, to see results. Stick to the workout as closely as possible.

Finally, you can adapt the different exercises included, or tailor them to your fitness goals. This routine is designed to get a large range of motion. It is best suited for those looking for muscle growth, or for those that may be slightly more advanced. As always, be sure to keep good form and use the right weights for your level.

Shoulder Workout A (Weeks 1, 3, 5, 7)

Exercise	Sets	Reps
Standing Barbell Press	3	6-8
Standing Single Arm Lateral Raise	3	12-15
Reverse Lateral Raise on Incline Bench	3	15-20
Face Pulls	3	15-20

1. Standing Barbell Press

This exercise is great as you can lift more weight while activating the deltoids for the entire exercise. You should use a shoulder-width grip and lift the barbell above your head. Lower the bar behind your neck before returning to the starting position. Repeat for the desired reps.

2. Standing Single Arm Lateral Raise

This emphasizes the lagging side on the negative. Your muscles are more engaged and stronger lowering weight than lifting it. So you're going to get better in challenging your body.

3. Reverse Lateral Raise on Incline Bench

This variation of the reverse lateral raise on an incline bench is often neglected. This will help with balance as well as improving strength in the rear delts.

4. Face Pulls

Face pulls are a staple because you can easily maximize the range of motion and keep constant tension on the working muscle group. Make sure to keep your elbows high to target the rear delts effectively.

Shoulder Workout B (Weeks 2, 4, 6, 8)

Exercise	Sets	Reps
Seated Barbell Press	4	6-8
Seated Lateral Raise	4	12-15
Single Arm Machine Lateral Raise	3	15-20
Seated Reverse Pec-Deck	3	15-20

1. Seated Barbell Press

Perform the press on a bench to have better support and avoid leaning too far back.

2. Seated Lateral Raise

This variation helps isolate the delts as there’s less cheating compared to standing. Sit on a bench and perform the raise, focusing on the contraction of the delts.

3. Single Arm Machine Lateral Raise

This is a great isolation exercise as it focuses on one side at a time, helping to ensure balanced strength and development.

4. Seated Reverse Pec-Deck

This exercise isolates the rear delts effectively. Adjust the seat height to ensure the proper range of motion and focus on squeezing the rear delts at the end of the movement.