Start with Page 1 if you need Basic Anatomy, Articles and Videos.
Key Rules For Shoulder Training
- The anterior deltoid gets enough attention during compound exercises like overhead press so doesn’t require isolation exercises
- The lateral and posterior deltoids are often lagging and require isolation exercises
- It’s fine to limit direct shoulder training to one session per week
- Don’t sacrifice form for heavier weight – the idea is to feel the burn.
- To elicit growth keep rest to 90 seconds or below for the isolation exercises
- Shoulders love Time Under Tension, so perform exercises slowly without momentum
- Control the eccentric portion of the lift as that’s where the majority of stimulation is achieved.
Sample Workouts
Workout 1: Muscle & Strength
- Barbell Clean and Press – 3-4 sets of 5 reps (3 mins rest)
- Dumbbell Wide Grip Upright Row – 3 sets of 15-20 reps (90 secs rest)
- Face Pull (Rope) – 4-5 sets of 10-15 reps (90 secs rest)
- Dumbbell Shrugs – 3 sets of 8 reps (90 secs rest)
Workout 2: Branch Warren
- Seated Military Press – 25 reps, 15 reps, 8 reps
- Side Lateral Dumbbell Raises – 20 reps, 15 reps, 10 reps
- Dumbbell Front Raises – 15 reps, 15 reps, 10 reps
- Cable Upright Rows – 15 reps, 15 reps, 12 reps
- Dumbbell Shoulder Press – 15 reps, 12 reps, 12 reps
- NB: Increase the weight in every set
Workout 3: easyGym
- Dumbbell Shoulder Press – 3 sets of 8-10 reps (2 mins rest)
- Dumbbell Front Raises – 3 sets of 12-15 reps (90 secs rest)
- Cable Lateral Raise – 3 sets of 12-15 reps (90 secs rest)
- Machine Shoulder Press – 2 sets of 15-20 reps (90 secs rest)
- Standing Rear Delt Fly – 2 sets of 12-15 reps (90 secs rest)
- Front Lying Dumbbell Fly – 2 sets of 15-20 reps (90 secs rest)
Workout 4: CoachMag
- A1 Overhead Press – 3 sets of 12 reps (10 secs)
- A2 Push Press – 3 sets of 12 reps (10 secs)
- A3 Barbell Shrug – 3 sets of 12 reps (90 secs)
- NB: If you aren’t familiar with tri-sets, complete one set of exercises A1, A2 and A3 with 10 seconds rest, then take 90 seconds before repeating.
- B1 Seated Arnold Press – 3 sets of 12 reps (10 secs)
- B2 Seated Lateral Raise – 3 sets of 12 reps (10 secs)
- B3 Bent-Over Reverse Fly – 3 sets of 12 reps (90 secs)
- NB: as above
Workout 5: Overall Mass @ Bodybuilding.com
- Standing Military Press – 2 sets of 6-8 reps, 2 sets of 8-10 reps
- Seated Dumbbell Press – 2 sets of 8 reps, 2 sets of 12 reps
- Front Dumbbell Raise – 2 sets of 8-10 reps, 1 set of 10-12 reps
- Seated Bent-Over Rear Delt Raise – 2 sets of 8-10 reps, 1 set of 10-12 reps
Workout 6: Posterior Deltoid Focus @ Bodybuilding.com
- T-Bar Row – 2 sets of 6-8 reps, 2 sets of 8-10 reps
- Seated Bent-Over Rear Delt Raise – 2 sets of 8-10 reps, 1 set of 10-12 reps
- Low-Pulley Deltoid Raise – 2 sets of 8 reps, 2 sets of 12 reps
- Cable Rear Delt Fly – 3 sets of 10-12 reps
- Seated Dumbbell Press– 10 sets of 10 reps
- Lateral Raises – 5 sets of 10 reps
- Bent-Over Rear Delt Flyes – 5 sets of 10 reps
