Shoulder Workout Routine Workout
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Your shoulders can be tough muscles to work out, and often times you may find your routine to be boring or
repetitive. Fortunately, this article will give you some great ideas on how to spice up your shoulder routine and
build strong, ripped muscle mass in no time!
First, in order to understand how to work your shoulders I believe it is worthwhile to learn the anatomy of the
By understanding how your muscles function and where they are located, you will not only become a smarter
lifter, but also a more efficient one. The shoulder area is made up of seven different muscles, they are the:
serratus anterior, pectorialis minor, subclavius, sternocleidomastoid, levator scapulae, rhomboid major/minor,
trapezius, and deltoid.
These muscles are responsible for moving your arm up and down, front to back, and anywhere in between. They
attach to the clavicle, scapula, or humerus and form what is commonly known as the shoulder cap. The major muscle
that forms almost all of the shoulder cap is the deltoid. This is the muscle that you are probably most familiar
with. Most of the shoulder exercises will target the deltoid and use the other six muscles and stabilizers.
Now that you know what muscle you are working and how to work the muscle, you should know that there are two key
muscles for the shoulder area - the shoulder press and the shoulder fly/raise. These exercises must be included in
your workout if you expect to build your shoulder muscles. Because there are so many different variations of these
exercises it will be hard to get bored. Try this muscle building
workout below for a change of pace from your usual workout:
Barbell Shoulder Press: 5 x 5-8 (1-2 minute rest)
Lateral Cable Fly: 5 x 5-8 (30 second rest)
Dumbbell Shoulder Press: 4 x 10-12 (1-2 minute rest)
Forward Plate Raise: 4 x 10-12 (1-2 minute rest)
Seated Shoulder Fly: 3 x 8-10 (1-2 minute rest)
Lateral Dumbbell Raise: 3 x 8-10 (1-2 minute rest)
As you can see, there are many different variations of presses, flys, and raises. They can be performed using
barbells, dumbbells, cables, or plates. This allows for a lot of variation and modification of exercises.
As you will notice, this routine includes exercises in the 5-8 rep range, 10-12 rep range, and 8-10 rep range.
This style allows you to work both types of muscle fibers (slow twitch and fast twitch), and really exhaust the
deltoids and surrounding muscles.
Don’t be afraid to play around with the type of exercises and rep ranges until you find what works for you and
what gets you results. Your program should be individualized to meet your goals and preferences, so as long as you
know how to set it up you have the freedom to substitute or add exercises.
As with all new workout programs, make sure that you learn the proper technique before attempting an exercise.
If you are consistent with your training and always challenging your body, you should see results in no time!
Check out more lessons and articles on building
muscle on your shoulders below...
Shoulder Workout Routine | Shoulder
- How To Build Bigger Shoulders
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- Build Big Strong Shoulder Muscles For V Shape Upper Body – Build Big Deltoids
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- What Determines Whether You Get Bigger or Stronger
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- Shoulder Exercises For Beginning Bodybuilders
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- How Pushups Can Help Your Bench Press
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- Build Big Deltoids
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- Ideal Repetition Speed and Rest Periods For Muscle Building
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- How To Build Shoulders
To build those impressive shoulder muscles that make a man seem so cut, it is important that to over work the muscle tissue in the shoulders is the worst thing you can do.
- Five Muscle Building Virtues
Whether you are a new, intermediate, or advanced lifter, I’m sure you have always wondered what it takes to build muscle. Well, today is your lucky day!
- How To Transform Your Body: The Real Deal Program
Depending on your goal - weight loss or weight gain, your program will vary. For a reasonable transformation (with perfect diet and training), you should be able to accomplish a mind blowing transformation in around 12 weeks.
- Top 5 Exercises For Increasing Shoulder Mass
Many people don’t know how to effectively work their deltoids – which is why this article exists! I will discuss five exercises that can make a dramatic influence on the size and strength of your deltoids.
- How To Load The Bench Press
The bench press is one of the best exercises for developing upper body strength and muscle mass. When performing the bench press, it is just as important to know how to load the bar as it is to perfect your technique.
- How To Increase Your Wide Grip Pull-Ups in 4 Weeks
Chin-ups are one of the best exercise for building definition and strength in the back and arms. There are many variations of the pull-up, but perhaps the hardest one is the wide grip pull-up.
- Bench Press Hand Position
Your hand position during the bench press can depend on many things. It also has a dramatic effect on how much you can lift and your technique during the movement.
Shoulder Workout | Best Shoulder Workout for Mass |
Shoulder Workout Exercises