Shoulder Workout Routine
Written by Sam · Filed Under Workouts & Training 4,830 views
Shoulder Workout Routine
Shoulder muscles are so important to our overall upper body function and yet most people in the gym don’t work on these muscles adequately. I believe this is because these muscle are small and can be injured easily plus it’s hard to go heavy because of the physiological nature of the weak shoulder joint.
This article is aimed at giving you a killer shoulder workout routine that will strengthen all the detloid muscles (front, middle and back), and allow you to excel in other exercise, sports as well as fill out your shirt much better so they don’t just sag on you!
Now getting cut shoulders is highly dependent on a few factors such as: low overall body fat, genetics, and how well you focus on hitting all sides of these muscles with the exercises that you do. The cool thing is that once you get on a roll then you’ll really start to see some pretty impressive results, I will never forget how different my appearance looked in the mirror one day when I was trying on a tshirt in a store and had been focusing on strengthening my shoulders for a few months.
I want to get you that same result! Let’s start out with this killer shoulder workout routine…
Note: it’s extremely to warm-up before starting any shoulder routine. Get on the treadmill for at least 5-6 minutes and warm up your muscles. An elliptical trainer with moving handle bars will also work but just make sure you get some upper body movement (i.e. biking is not the best warm-up for this workout).
Shoulder Workout Routine
2 sets of 12 repetitions: warm-up front deltoid raises with light dumbbells. ( refer to photo here )
3 sets of 8 repetitions: Arnold Presses with dumbbells. Keep movement smooth and elbows in. ( refer to photo here )
3 sets of 10 repetitions: Lateral shoulder raises. Smooth motion with focus to squeeze shoulder blades together. ( refer to photo here )
3 sets of 10 repetitions: Lying rear shoulder raises. Again keep focus on squeezing shoulder blades together. ( refer to photo here )
2 sets of 8 repetitions: Chin-ups with wide grip. Raise with your shoulders and lats and get a killer burn. ( refer to photo here )
2 sets 8 repetitions: Upright barbell rows. Lift through shoulders and elbows. ( refer to photo here )
Conclusion:
Remember to warm-up adequately and if you have any pain quickly stop and reduce weight. Shoulder injuries can last a life time so it’s not worth trying to boost your ego by going heavier. Train your shoulders once a week or twice maximum with at least 3 days in between. They are small muscles but can be strengthened quickly if you pay close attention to keeping these in your workouts. Since they are quite a challenge I like saving them on the day that I feel the most energetic in the week.
Have any comments or other shoulder workout exercises you’d like to add? Please leave a comment below:
Related Posts
- Killer Leg Workout
- Total Body Workout
- Jake Gyllenhaal Prince of Persia Workout
- Biceps Workout – Ultimate Plan
- Sean Faris Workout
Top Rated Supplement Combos By Weight Loss and Training Readers !
Sam,
I’m new to strength training and am wondering how to really target shoulder muscles. Whenever I do pull-ups or shoulder presses, it seems like my shoulders aren’t doing anything and it’s all in my biceps or triceps. What am I doing wrong?
Hi Ryan, it may be a number of different reasons and I’d have to take a look at your form to be sure. You may be swinging or not coming down to 90 degrees elbow bend, or it could be simply that your arm muscles need to be strengthened so you don’t feel them as much. This might be a great reason for you to consult with a personal trainer.
Ryan,
What exercises are you doing for your shoulders? Also, how many sets and reps are you doing for the shoulders per workout? You may not be loading your shoulders enough.