4 Week Shoulder Workout Routine

When you look at some of the top physiques around on the bodybuilding/men’s physique categories the ones with great shoulders or delts are the ones that really stand out. I mean its great to have good arms and one should always come to the party with a good gun show but to have to thick delts just brings out the whole package a lot more. A good shoulder workout is a definite must in any training program.

The shoulder is the most moveable and unstable joint in the body. The “ball” in the upper arm is actually larger than the socket that holds it, and with the range of motion being so great, it is susceptible to injury. After many years of motocross, rugby and carrying a heavy Bergen, in the army, my shoulders have taken a beating over the years. So I have personally had to take it slow with shoulders. To remain stable, it must be kept in place by muscles, ligaments, and tendons. Therefore, it is very important to make sure these soft tissues are strengthened to keep the shoulder strong, flexible, more coordinated, and conditioned to handle stress. There are many daily activities that use the shoulder muscles: lifting groceries, any type of manual labor, household chores, raking leaves, handling children, etc. It is therefore critical that they be able to handle stress well. This is especially true for athletes vulnerable to overuse injuries.

Strong shoulders make most arm movements easier, whether you’re throwing a baseball, passing food across the table, or lifting a suitcase that’s a little too heavy. Virtually every upper-body exercise involves your shoulder muscles to some extent, so strengthening your shoulders enables you to lift heavier weights for chest and back exercises.

If your shoulders are weak, they’re going to take a beating even if you perform chest and back exercises perfectly. To solid build mass, always start your workout with the most demanding exercises—multijoint overhead presses, in the case of the delts—which allow you to push the most weight. In this mass workout, a second multijoint move is next, followed by single-joint moves for each of the three delts heads: front, middle, and rear. This is the foundation for a solid mass workout. Keeping the total volume fairly high also promotes muscle growth.

Below is a 4 week Bolder Shoulder workout routine you can use to grow those shoulders and delts. Be sure to vary the tempo and rest periods to gain maximum benefit from your workouts.

Shoulder Workout

Week 1

Exercise

Sets

Reps

Muscle Group

Standing Barbell Military Press

4

12

Shoulders

Standing Dumbbell Shoulder Press Both Arms

4

10

Shoulders

Standing Dumbbell Side Raise Both Arms

4

12

Shoulders

Leaning Dumbbell Lateral Raise

3

10

Shoulders

Standing Cable Upright Row Both Arms

3

15

Shoulders

Standing Dumbbell Rear Delt Raise Both Arms

3

15

Shoulders

Week 2

Exercise

Sets

Reps

Muscle Group

Standing Barbell Military Press

4

12-15

Shoulders

Standing Dumbbell Shoulder Press Both Arms

4

12

Shoulders

Standing Dumbbell Side Raise Both Arms

3

15

Shoulders

Leaning Dumbbell Lateral Raise

3

15

Shoulders

Standing Dumbbell Upright Row Both Arms

4

15

Shoulders

Standing Dumbbell Rear Delt Raise Both Arms

4

20

Shoulders

Week 3

Exercise

Sets

Reps

Muscle Group

Standing Dumbbell Shoulder Press Both Arms

5

8

Shoulders

Smith Machine Shoulder Press

5

5

Shoulders

Standing Dumbbell Side Raise Both Arms

4

15

Shoulders

Leaning Dumbbell Lateral Raise

3

10

Shoulders

Standing Cable Side Raise One Arm

3

10

Shoulders

Standing Cable Rear Delt Raise One Arm

4

10

Shoulders

Week 4

Exercise

Sets

Reps

Muscle Group

Standing Barbell Military Press

4

12

Shoulders

Standing Dumbbell Shoulder Press Both Arms

3

12

Shoulders

Standing Dumbbell Side Raise Alternating Arms

4

12

Shoulders

Leaning Dumbbell Lateral Raise

4

15

Shoulders

Barbell Upright Row Wide Grip

4

12

Shoulders

Standing Dumbbell Rear Delt Raise Both Arms

4

12

Shoulders

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