Build yourself bigger, stronger and wider shoulders with precise routines!
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 |
Tags: Shoulders
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