Shoulder Training – Key Rules & Sample Workouts

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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