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 & StrengthBarbell 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)Seated Military Press – 25 reps, 15 reps, 8 repsSide Lateral Dumbbell Raises – 20 reps, 15 reps, 10 repsDumbbell Front Raises – 15 reps, 15 reps, 10 repsCable Upright Rows – 15 reps, 15 reps, 12 repsDumbbell Shoulder Press – 15 reps, 12 reps, 12 repsNB: Increase the weight in every set 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.comWorkout 6 : Posterior Deltoid Focus @ Bodybuilding.comT-Bar Row – 2 sets of 6-8 reps, 2 sets of 8-10 repsSeated Bent-Over Rear Delt Raise – 2 sets of 8-10 reps, 1 set of 10-12 repsLow-Pulley Deltoid Raise – 2 sets of 8 reps, 2 sets of 12 repsCable Rear Delt Fly – 3 sets of 10-12 repsSeated Dumbbell Press – 10 sets of 10 repsLateral Raises – 5 sets of 10 repsBent-Over Rear Delt Flyes – 5 sets of 10 reps Site owner. I'm a graduate in Sports Science and have an MSc in Sports Biomechanics. I set up 9to5strength in 2015 as a resource for people interested in strength training, nutrition and fitness. I consider myself a fitness blogger and enjoy creating YouTube videos and trying out workout programs.
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