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June 13, 2022 8 min read
Your shoulders are an important part of your anatomy and are essential in completing tasks in your everyday activities. There are few other muscle groups that are as connected and essential, as your shoulders are essential for just about everything you do with your upper body.
Whether you’re bodybuilding or just weightlifting making sure that you build strong and evenly developed shoulder muscles is essential.
When you consider that almost every exercise involves using your shoulder, that's a lot of responsibility for a group of muscles that don’t take up a lot of room on your body.
So being smart when training your shoulders is especially important when it comes to making them stronger and preventing injuries.
It's easy to overtrain these muscles because even when you're not expressly targeting them, they're still getting plenty of work.
Luckily, shoulder muscles are one of the easier muscle groups to develop through the right workout routine. With good programming and consistency, you can expect great gains. To get the most out of your shoulder workouts you need to use a diverse routine that targets all the different parts of your shoulders.
Your shoulders are made up of roughly 20 distinct muscles which all play a part in stabilizing the shoulder and controlling its movements.
The large shoulder muscles are responsible for most of the shoulder’s work.
The four muscles of your rotator cuff keep the head of your upper arm bone from popping out of the shoulder blade socket.
To help make sure you guys are getting the most out of your shoulder workouts, we have put together five shoulder programs with some of the best shoulder exercises that will help you build muscle and increase your strength.
You’ll be getting the best of both worlds while also keeping your shoulders healthy. Don’t forget to warm up your shoulders and rotator cuffs before each workout to help prevent injuries.
You will need to do this workout at a gym since it requires machines and free weights. Each exercise is done individually and is designed to work all parts of your shoulders.
Reps: 15,10,5
Rest 45 seconds
How to Do the Seated Lateral Raise:
Sets: 3
Reps: 10
Rest: 45 seconds
How to Do the Bent Over Reverse Fly:
Sets: 3
Reps: 12
Rest: 60 seconds
How to Do Barbell Shrugs:
Sets: 3
Reps: 10
Rest: 45 seconds
This ladder program uses dumbbells and a kettlebell and consists of three exercises, making this perfect for people in a time crunch and who want to get a killer shoulder workout in. The goal of this workout program is to complete each exercise one after another.
Once you complete the first set for all three exercises, you immediately go again, adding one to your rep count each time.
So there’s no rest, just keep climbing until failure. We recommend starting light or you will burn out quickly. This would be a great workout to do in your home gym as it doesn’t require much equipment.
How to Do the Dumbbell Thruster:
Starting Reps: 6
How to Do the Standing Dumbbell Lateral Raise:
Starting Reps: 6
How to Do a Russian Kettlebell Swing:
Starting Reps: 6
In this program, the exercises are put into a tri-set, so you do the first set of exercise A, then the first set of exercise B followed by the first set of exercise C with as little rest as possible.
Then return to the first exercise to do the second set, competing for a different number of reps as indicated. To make this a full workout session repeat this entire thing three times.
Sets: 7
Reps: 5,10, 20, 30, 20, 10, 5
Sets: 7
Reps: 3, 5, 10, 15, 10, 5, 3
How to Do the Dumbbell Military Press:
Sets: 7
Reps: 5, 10, 20, 30, 20, 10, 5
This is a six-move session with two straight-set moves followed by two supersets.
Do exercise 1, sticking to the sets, reps, and rest shown, then do exercise 2. Then do exercises 3A and 3B as a superset, and the same again for exercises 4A and 4B, to work your shoulder hard and get stronger.
How to Do the Push Press:
Sets: 4
Reps: 10
Rest: 45 seconds
How to Do the Barbell Upright Row:
Sets: 4
Reps: 12
Rest: 60 seconds
How to Do the Prone Reverse Fly:
Sets: 3
Reps: 12
Sets: 3
Reps: 12
Rest: 60 seconds
How to Do the Dumbbell Shoulder Front Raise:
Sets: 3
Reps: 10
How to Do Shoulder Dips:
Sets: 3
Reps: 10
Rest: 60 seconds
This workout is fantastic for setting the foundation for stronger shoulders and is perfect for individuals who are looking to get introduce shoulder days into their workout regiment. It has a mixture of compound and isolation exercises making it a great option whether you’re a beginner or an experienced lifter.
How to Do the Band Pull Apart:
Sets: 5
Reps: 12
Rest: 30 seconds
How to Do Banded Face Pulls:
Sets: 5
Reps: 10
Rest: 30 seconds
How to Do the Seated Dumbbell Overhead Press:
Sets: 4
Reps: 12
Rest: 45 seconds
Sets: 3
Reps: 12
Rest: 45 Seconds
How to Do Dumbbell Shrugs:
Sets: 3
Reps: 10
Rest: 60 seconds
Your shoulders are an important part of your anatomy and are essential in completing tasks in your everyday activities. So making sure that you’re strength training and evenly developing shoulder muscles is essential.
So instead of hitting the same exercises every shoulder day, try something different to challenge your shoulders and build some serious strength by switching it up with one of these shoulder workout programs. Your shoulders will thank you.