Shoulder Workout Routine
To build broader shoulders, you need overhead presses plus moves that target the side and rear delts on their own. The basic combo is one press, two side delt moves, and one rear delt move.
Shoulder Workout (about 40 min)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Shoulder Press | 4 sets | 6–10 reps | 2 min |
| Dumbbell Lateral Raise | 3 sets | 10–15 reps | 1 min 15 sec |
| Cable Lateral Raise | 3 sets | 10–15 reps | 1 min 15 sec |
| Face Pull | 3 sets | 10–15 reps | 1 min 15 sec |
| Rear Delt Fly | 3 sets | 10–15 reps | 1 min 15 sec |
Tips
- Do lateral raises light and without swinging so your side delts actually do the work.
- Don't skip your rear delts (face pulls, rear delt flyes). They help keep your shoulders from rounding forward.
- If your shoulder joints feel off, switch to a machine press and lower the weight.
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