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Shoulder Workouts!
Bigger wider and rounder Delts!
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Shoulder Workouts

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Build yourself bigger, stronger and wider shoulders with precise routines!

Shoulder Anatomy Chart

[Anatomy Chart and Workouts]

MUSCLE ORIGIN INSERTION PRIMARY FUNCTION(S)
Deltoid Anterolateral clavicle, border of the acromion, and lower edge of spine of the scapula Deltoid tubercle of humerus on mid-lateral surface Entire muscle: abduction; anterior fibers: flexion, medial rotation; posterior fibers: extension, lateral rotation
Rotator cuff Various aspects of scapula All insert on greater tubercle of humerus except for the subscapularis, which inserts on lesser tubercle of humerus Infraspinatus teres minor: lateral rotation; subscapularis: medial rotation; supraspinatus: abduction

 

Shoulder workouts!

The shoulders are composed of three seperate muscle structures called heads - the front (anterior), side (lateral), and rear (posterior). Each head raises the arm in a slightly different direction. For maximum shoulder impressiveness bodybuilders must have all three heads equally developed. Try our workouts below and start working toward award winning delts.

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Standing Barbell Presses 2-3 sets 12-8* reps
Barbell Upright Rows 2-3 sets 12-8* reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Seated Front Presses 3-4 sets 12-6* reps
Dumbbell Side Laterals 2-3 sets 8-10 reps
Dumbbell Bent Laterals 3 sets 8-10 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Seated Front Presses 3-4 sets 12-5* reps
Dumbbell Side Laterals 3 sets 8-10 reps
Seated Dumbbell Bent Laterals 3 sets 8-10 reps
Cable Upright Rows 2-3 sets 12-8* reps

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

Other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Front Shoulder Presses 3-4 sets 8-10 reps
Side Lateral Raises 3-4 sets 8-10 reps
Bent-Over Lateral Raises 3-4 sets 8-10 reps
Upright Rows 3-4 sets 8-10 reps


Exercise/ Routine #2 # of Sets # of Reps
Dumbbell Presses 3-4 sets 10-15 reps
Side Lateral Raises 6-7 sets 12-20 reps
Front Dumbbell Raises 4-5 sets 10-15 reps
Cable Upright Rows 4-5 sets 10-15 reps
Bent-Over Lateral Raises 6-7 sets 12-15 reps


Exercise/ Routine #3 # of Sets # of Reps
Dumbbell Presses 4 sets 12 reps
Front Raises 4 sets 12 reps
Bent-Over Laterals (Cable) 4 sets 12 reps
Side Laterals (Cable) 4 sets 12 reps


Exercise/ Routine #4 # of Sets # of Reps
One Arm Dumbell Side Laterals 3-4 sets 8-10 reps
Seated Smith Machine Presses
Behind Neck
4-5 sets 12-5* reps
Cable Bent Laterals 3-4 sets 8-10 reps
Standing Barbell Presses 3-4 sets 8-10 reps


Exercise/ Routine #5 # of Sets # of Reps
Machine Front Presses 5 sets 15-6* reps
Dumbbell Upright Rows 5 sets 15-8* reps
One Arm Dumbbell Side Laterals 4-5 sets 8-12 reps
Dumbbell Bent Laterals 4-5 sets 8-12 reps


Exercise/ Routine #6 # of Sets # of Reps
Dumbbell Front Laterals 3 sets 10 reps
Dumbbell Side Laterals 3 sets 10 reps
Seated Dumbell Bent Laterals 3 sets 10 reps
Seated Presses Behind Neck 3 sets 10 reps


Exercise/ Routine #7 # of Sets # of Reps
Seated Dumbbell Presses 5 sets 8-12 reps
Standing Dumbbell Side Laterals 3 sets 10-15 reps
Standing Dumbell Bent Laterals 3 sets 10-15 reps
Barbell Upright Rows 3 sets 8-10 reps
Barbell Shrugs 5 sets 8-10 reps


Exercise/ Routine #8 # of Sets # of Reps
Seated Dumbbell Side Laterals 3 sets 10 reps
Seated Dumbell Bent Laterals 3 sets 10 reps
Seated Presses Behind Neck 4 sets 10 reps
Barbell Front Raises 3 sets 10 reps
DB Shrugs 5 sets 10 reps


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Team MuscleSport

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