Shoulder Workouts

Jason’s Shoulder Workouts

It’s true that you hit shoulders during your chest and back workouts, but if you want to build massive shoulders you also need to hit them directly. You should train shoulders with just as much intensity, but maybe not with quite as much volume. Heavy presses followed by lateral movements are an excellent way to build massive shoulders. Below you’ll find a basic workout for shoulders as well as several advanced workouts for shoulders.

 

Basic Shoulder Workout

This workout for shoulders is extremely basic and is good for beginner’s or if you just need to get in and out of the gym quickly. This would also be a good shoulder routine if you’re coupling body parts such as chest and shoulders, shoulders and traps, or shoulders and triceps.

Seated Barbell Press: 3 sets x 10-12 reps

Lateral Raises: 3 sets x 10-12 reps

Arnold Presses: 3 sets x 10-12 reps

Advanced Shoulder Workouts

German Volume Training – 10×10 Shoulder Workout 

Powerbuilding Shoulder Workout

This powerbuilding workout for shoulders is designed to help you build both muscle mass and strength as well as enhance your body composition. Powerbuilding workouts are great for those who want to get bigger and stronger yet don’t want to gain excess body fat.

Seated Barbell Press: 5 sets x 5 reps

Seated Dumbbell Press: 4 sets x 6-8

Lateral Raises: 3 sets x 12 reps

Bent Over Lateral Raises: 3 sets x 12 reps

 

FST-7 Style Shoulders Workout

This shoulder workout consists of Hany Rambod’s FST-7 training method (do a Google search on Hany Rambod FST-7  to learn more). The tends to add more volume to your workout and is designed to pump for blood into the muscle. Many athletes and bodybuilders have gotten phenomenal results from using the FST-7 training method.  Try this FST-7 style workout for shoulders.

Seated Barbell Press: 4 sets x 8-12 reps

Arnold Dumbbell Press: 4 sets x 8-12 reps

Lateral Raises: 4 sets x 8-12 reps

FST-7 (Hammer Strength Shoulder Press used in this example): 7 sets x 8-15 reps

 

 

Extreme Burn Shoulder Workout

And a good burn is exactly what you’ll get from this shoulder workout. You’ll start out with 2 pressing movements, but the Arnold Presses will really ignite your shoulders. Then you’ll finish by supersetting side and rear lateral raises. Do this every other shoulder routine to build massive shoulders.

Seated Barbell Press: 4 sets x 6-12 reps

Arnold Press: 4 sets x 10-12

* the following 3 exercises below will be supersets (ex: 1 set of lateral raises followed by front raises then bent over raises, then rest for about a minute and repeat – 3x total)

Lateral Raises: 3 sets x 8-12 reps

Front Raises: 3 sets x 8-12 reps

Bent Over Lateral Raises: 3 sets x 8-12 reps

 

Massive Shoulder Workout

This workout for shoulders is filled with heavy compound movements to gear you up for some serious muscle growth. You may want to save this workout for a day where you only work shoulders and nothing else.

Seated Barbell Press: 4 sets x 12, 10, 8, 6 reps

Seated Dumbbell Press: 4 sets x 10 reps

Upright Rows: 4 sets x 10 reps

Lateral Raises: 3 sets x 12 reps

Bent Over Lateral Raises: 3 sets x 12 reps

 

 

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