Hello to everyone tuning in. How are you all doing? It’s been a while, and I’m back with a fresh workout article. These workout pieces are the backbone of this channel, so don’t worry, more are on the way.
Today we’re training shoulders. Follow this schedule from your next session and you’ll feel the difference. Stick with it for 4–6 weeks and you’ll start to see real development in your shoulder muscles. This plan suits both beginners and intermediate lifters. All you need is focus on exercise order, clean form, and the right rep targets.
Warm-Up First
Take 5–8 minutes to prepare:
- 2–3 minutes of light cardio to raise your heart rate
- Shoulder circles, band pull-aparts, and wall slides
- Two light warm-up sets of your first exercise
Front Military Press
Sit tall on a bench with back support. Grip the bar about 18 inches apart or roughly shoulder-width. Lift the bar overhead through a full range of motion. Lower it under control to just below chin level or to your upper chest, keeping your ribs down and core braced.
- Sets: 3
- Reps: Set 1 = 15 reps with light weight; Set 2 = 10–12 reps with moderate weight; Set 3 = 8–10 reps with a heavier load
- Tempo: Slow and controlled; no bouncing
- Tip: Keep forearms vertical under the bar and avoid flaring the elbows too wide
Dumbbell Side Laterals
Use a light pair of dumbbells. Sit on a bench with your chest lightly supported on the backrest if possible. Keep a slight bend in your elbows. Raise the dumbbells out to your sides until your arms are parallel to the floor, leading with your elbows to target the middle delts. Maintain constant tension.
- Sets: 3
- Reps: 20 each set
- Tempo: 2 seconds up, 2–3 seconds down
- Tip: Think about pushing the dumbbells away from your body rather than lifting them straight up
Arnold Press (Single-Arm)
Grab one dumbbell. Support your body with your free hand for balance. Start with your palm facing you at shoulder height. As you press up, rotate the wrist so your palm faces forward at the top, then reverse the motion on the way down. Keep it smooth and controlled.
- Sets: 3
- Reps: 12 per arm, back-to-back (right arm then left arm = 1 set)
- Progression: Increase the weight by the third set if form stays crisp
- Tip: Keep your elbow under the wrist to protect the shoulder
Incline Dumbbell Side Laterals
Set a bench to about 35 degrees. Use light dumbbells. Lie sideways against the bench. Start the dumbbell slightly in front of your body, not directly to the side. Work only the mid‑range of motion to keep tension on the lateral delts.
- Sets: 2
- Reps: 12–15 controlled reps
- Tip: Pause for half a second at the top to feel the side delts fire
Front Cable Raises
Attach a single or straight bar handle to the lowest pulley setting. Stand tall with your hands about 18 inches apart. Raise the cable straight in front of you to shoulder height, then lower with control. Lift using the front delts, not your lower back.
- Sets: 2
- Reps: 20 each set
- Tempo: 1–2 seconds up, 2–3 seconds down
- Tip: Keep a soft bend in the elbows and your shoulders down away from your ears
Bent-Over Rear Laterals
Hold a dumbbell and hinge forward at the hips with a flat back. Use your other hand for support on a bench or rack. Keep a slight bend in the elbow. Raise the dumbbell out and back using your rear delts. No jerking, no swinging.
- Sequence per set: 12 reps right arm + 12 reps left arm + 12 reps both arms together
- Sets: 3 total
- Tempo: Slow and controlled to feel the rear delts
- Tip: Point your thumbs slightly toward the floor to reduce trap dominance
Barbell Shrugs
This one finishes the upper traps and supports overall shoulder strength. Stand tall with a barbell, hands about 18 inches apart or just outside hips. Shrug your shoulders straight up toward your ears, then lower with control. Don’t roll the shoulders.
- Sets: 3
- Reps: 12–15 each set
- Load: Add weight each set if you can maintain form
- Tip: Pause for a second at the top to squeeze the traps
Training Notes
- Rest periods: 60–90 seconds between sets for hypertrophy; up to 2 minutes on heavy presses
- Order: Keep the order as listed to balance front, side, and rear delts
- Progression: Add a small amount of weight or 1–2 reps each week if your form is solid
- Frequency: Train shoulders 1–2 times per week with at least 48 hours between sessions
- Recovery: Prioritize sleep and protein intake to support growth
shoulder workouts
Beginner Adjustments
- Use machines if dumbbells feel unstable: machine shoulder press, cable lateral raise
- Reduce total sets by one for each exercise during the first two weeks
- Keep reps in the 10–15 range until technique feels natural
Intermediate Tweaks
- Add one extra set to the military press or Arnold press
- Use intensity techniques sparingly: last set drop set on side laterals, or a slow 3–4 second negative on rear laterals
- Alternate front cable raises with plate raises week to week
Warm-Down and Mobility
Finish with 3–5 minutes of light band work:
- Face pulls
- Band external rotations
- Doorway pec stretch and lat stretch
This restores shoulder positioning and helps you recover faster for your next session.
Safety and Form Reminders
- Keep your ribcage down and core braced during presses to protect your lower back
- If a movement causes sharp pain, stop and reassess grip width, range of motion, or reduce the load
- Choose weights that let you finish all reps with clean form; the last 2–3 reps can be challenging but should not be sloppy
Closing Thoughts
That’s today’s shoulder workout. I hope you enjoy it. Many of you have been asking for more training articles, so here it is. I’d love your help: if you want a full muscle‑building series, tell me in the comments. If there’s enough interest, I’ll bring a powerful new series your way.
Keep the support coming. I’ll keep showing up with useful, no‑nonsense training content. Until next time, train smart and take care.
FAQs
Is this routine safe for beginners?
Yes. Start with light weights, focus on clean form, and follow gradual progression. Keep rest periods steady and stop any lift that causes sharp pain.
What if I have shoulder pain?
Work within a pain-free range of motion. Swap barbell presses for neutral‑grip dumbbell presses or machine presses. Add rotator cuff prep (band external rotations) and consult a qualified professional if pain persists.
How long until I see results?
You’ll notice better mind‑muscle connection and strength in 4–6 weeks with consistent training and recovery. Visible hypertrophy typically shows in 6–12+ weeks.
No dumbbells available—what can I use?
Replicate the patterns with cables or resistance bands: lateral raises, rear‑delt flyes, face pulls, and landmine or Smith‑machine presses for vertical pressing.
How should I pair this with cardio?
Do 20–30 minutes of low to moderate cardio on non‑lifting days. If you combine them on the same day, lift first, then do cardio to protect strength and technique.
