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Shoulder Workouts

Beginner

Beginner Shoulder Routine

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Beginner Shoulder Routine

Type: Shoulder Workout

This beginner’s shoulder workout routine is going to start you off by developing some serious shape and tone to your shoulders. The muscles worked are the front, middle and rear (Deltoids) shoulders as well as the upper (Traps) shoulders. A strong set of well developed shoulders are vital as part of a well balanced physique. The shoulders muscles are used in a variety of pushing and pulling activities, so it’s important that they are kept in good condition to help prevent injury. If you want to develop a killer set of shoulders then give it a go.

This workout can be inserted into your current total body or split routine. It’s important to make regular changes to your workout to ensure that you keep progressing. Change your routine every 4 to 6 weeks.

Summary:

Level :

Beginner

Length : < 30 mins

Routines : 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Beginner Shoulder

Instructions:

Print Workout

Practice moving the weights through a complete range of motion.
Concentrate on technique. Make that your focus rather than weight.
Exhale as you lift the weight, and inhale as you lower it again.
Choose a weight that you can just manage the required number of reps with.
Take 1-2 minutes rest between each set.

Exercises:	Show All \| Hide All

1	Military Press, Barbell

3 sets

15 reps

Targets:

Muscle Groups:

Shoulders

Triceps
Upper Back

Description: The military press is an effective exercise for developing the deltoids, and is performed by pressing a bar overhead, extending the arms. Also known as the shoulder press, the overhead barbell press hits multiple muscles and ...

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2	Lateral Raise, Dumbbell

2 sets

15 reps

Targets:

Muscle Groups:

Mid Shoulders

Mid Back
Upper Shoulders

Description: The lateral raise with dumbbells is an effective exercise for developing the deltoids, and is performed by extending the arm to the side of the body with the elbow extended. Start with a light weight to perfect the technique. ...

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3	Reverse Flyes, Dumbbell

2 sets

15 reps

Targets:

Muscle Groups:

Rear Shoulders

Back

Description: The dumbbell reverse flye targets the rear shoulder (posterior deltoid) muscles. Performing reverse flyes with dumbbells is quite a challenging exercise, so start with a relatively light weight to perfect the movement. Squeez ...

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4	Upright Rows, Barbell

2 sets

15 reps

Targets:

Muscle Groups:

Upper Shoulders

Biceps
Front Shoulders
Mid Back
Mid Shoulders
Upper Back

Description: The upright row exercise works the upper, mid and rear shoulder muscles most intensely. It also works the front shoulders, biceps, forearms and back to lesser intensity. It's a great upper body exercise and will really help t ...

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