The first thing you will notice in a man is his pecs and his huge wide shoulder. Just like abs, who doesn’t want a wide, round, huge shoulders. I personally love the way it separates traps and delts. This particular shoulder workout routine is for the beginners out there who want to strengthen and widen there upper portion. Wide shoulder with wide lats is what gives a V-taper look that everyone is an absolute fan of.
Lets get started with the shoulder workout routine. Here is minimum number of exercises that you will need to target all three heads of the shoulder. We will do some isolation as well as compound movement to incorporate more muscles.
Shoulder Warmup Routine
Warm up is must before working any muscle in your body. Shoulder warm up is required in almost every upper body exercise as it has participation in almost every exercise.
For warm up, do these exercises;
- Arms circle
- Shoulder dislocation with resistance band
- Pike push up
Perform 2-3 sets of these warm up exercises for 7-8 reps max. The idea here is to warm the shoulder muscles, not fatigue them.
Here is the list of workout that you can perform to strengthen your muscles. Being a beginner, you can add size and strength while advanced lifters can perform them as an old-school exercise. You all can perform them no matter what level you are.
Shoulder press: 3-4 sets, 8-12 reps
Shoulder press is awesome and old-school way of working your shoulders. It is often called military press depending on your position and equipment you use. It is a compound movement and is awesome mass builder. Shoulder press targets you front delt and lateral delt more.
Bent-over Rear Delt Raises: 3-4 sets, 8-12 reps
This exercise is an isolation exercise that lets you isolate your rear delt. As rear delt is not visible to you, people tend to work them less. Working rear delt can help you add weights in your chest bench press as rear delt is one of the stabilizer muscle.
Also Read: Facts About Body Fat
Front raises: 3 sets, 8-10 reps
Most people out there might tell you that working front delt separately is not important. But as a beginner, you have to work every muscles to strengthen them. Skipping on those muscles might create imbalance in your muscles.
Dumbbell Lateral raises: 3-4 sets, 12-15 reps
Your lateral head of the delt is what creates that roundness when you see from the front. This muscle is bigger than the front and rear delt and part of it is always trained with rear delt or front delt. Working these muscles properly will give you your desired boulder shoulder look.
Shrugs: 3-4 sets, 12-15 reps
Shrugs is the staple exercise for building those massive traps. You might have seen many outer loading the weight more than their ego and yanking like a chicken head. But seriously, they show no bigger difference than your ego. keep those ego aside and perform slow controlled reps, squeezing at the top and holding the squeeze. You will gain the full advantage of the range of motion and fun part, you wont even have to load up the bar.
Variations For Shoulder Workout Routine
Your body is an intelligent machine. You need to vary your workout to shock the muscle every time it stops responding. Some of the variations you can perform are;
- Equipment: For equipment, you can switch between dumbbell, barbell, machines and even kettle bells. Each one will help you work your strength and stability.
- Switching orders: While your body is ready to do a particular exercise, you can switch orders to give it a little twist.
- Drop sets and Pyramid sets: You can perform drop sets and pyramid sets time and again to squeeze out every bit from those exercises giving you awesome pump.
- Varying Tempo: You can vary tempo to increase the time under tension and trouble the muscle more rushing more and more nutrients in those area through blood.
This wraps up the shoulder workout routine. It is fairly simple to do and understand. As you grow, you can create better mind muscle connection. Knowing how you muscles work, you can tweak your workout to match your taste. Workout routines are always hit and trial way of targeting your muscles. No one can do it better than you.