The Ultimate Shoulder Workout – Anabolicshop.co.za

The Ultimate Shoulder Workout

 

No matter how big your arms, back, and chest are, without a set of well-built shoulders, your upper body is not complete. Building an impressive set of shoulders is not easily accomplished. You need to do the right exercises, use correct form and most importantly, be patient.


The shoulder consists of 3 muscles, namely the Anterior Deltoid, Lateral Deltoid and the Posterior Deltoid. Many people make the mistake of only targeting the Anterior and Lateral Deltoid, while completely ignoring the Posterior Deltoid. In order to achieve that ‘3D’ look on your shoulders, you need to target all 3 of the shoulder muscles during the workout.

Shoulder Exercises

 

Dumbbell shoulder press

Main muscle worked: Anterior Deltoid

 

Upright barbell row

Main muscle worked: Anterior Deltoid

 

Dumbbell lateral raises

Main muscle worked: Lateral Deltoid

 

Lateral cable raises

Main muscle worked: Lateral Deltoid

 

Seated bent-over lateral raises

Main muscle worked: Posterior Deltoid

 

The exercises listed above target a specific shoulder muscle, by doing all these exercises in a workout, you will be targeting all 3 of the shoulder muscles.

The Workout

 

Exercise

Sets

Reps

Dumbbell shoulder press

4

15, 12, 10, 8

Upright barbell row

4

12, 10, 8, 8

Dumbbell lateral raises

4

15, 12, 10, 8

Lateral cable raises

4

12, 10, 8, 8

Seated bent-over lateral raises

4

15, 12, 10, 8, 8

Barbell Shrugs

4

15, 12, 10, 8


 

A quick explanation on the Sets and Reps

For example with the dumbbell shoulder press it says 4 sets and under reps it says 15, 12, 10, 8. This means do 15 reps for the first set, then 12 for the second set and so on. Make sure to rest a maximum of 90 to 120 seconds between sets and make sure to use a weight that is heavy enough so that you struggle with the last few reps, but is not too heavy that you cannot use proper form.

 

If you are unsure on how to do any of the exercises mentioned above, below are some videos on people doing the exercises.


Dumbbell shoulder press

Upright barbell row

Dumbbell lateral raises

Lateral cable raises

Seated bent-over lateral raises

 Barbell Shrugs

 


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