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6 Ultimate Shoulder Workout Guides Of All Time

When it comes to creating routines for shoulder workouts, what matters the most is paying attention to the choice of exercise, weight, the number of reps, duration of breaks, and the sequence of exercises.

Read our article on Shoulder Workouts to avoid any mishaps during your exercise routines so that you may not end up hurting yourself.


 Routine 1

The Beginner Routine

Exercise

  1. 3 sets, 12 reps (60-90 seconds rest) of Machine Shoulder (Military) Press
  2. 3 sets, 12 reps (60-90 seconds rest) of Side Lateral Raise
  3. 3 sets, 12 reps (60-90 seconds rest) of Front Cable Raise
  4. 3 sets, 12 reps (60-90 seconds rest) of Reverse Machine Flyes

Routine 2

Front Delt

Exercise

  1. 4 sets, 8-12 reps (2 minutes rest) of Barbell Shoulder Press
  2. 4 sets, 8-12 reps (2 minutes rest) of Arnold Dumbbell Press
  3. 3 sets, 10 reps (60-90 seconds rest) of Front Two-Dumbbell Raise
  4. 3 sets, 10-12 reps (60-90 seconds rest) of Front Cable Raise

Routine 3

Middle Delt

Exercise

  1. 4 sets, 8 reps (2 minutes rest) of Barbell Shoulder Press
  2. 3 sets, 8-10 reps (60-90 seconds rest) of Upright Barbell Row
  3. 3 sets, 10 reps (60-90 seconds rest) of One-Arm Side Laterals
  4. 3 sets, 10-12 reps (60-90 seconds rest) of Side Lateral Raise

Routine 4

Maximum Mass

Exercise

  1. 4 sets, 6,6,8,10 reps (2 minutes rest) of Dumbbell Shoulder Press
  2. 3 sets, 8,8,10 reps (2 minutes rest) of Upright Barbell Row
  3. 3 sets, 8,10,12 reps (1 minute rest) of Seated Bent-Over Rear Delt Raise
  4. 3 sets, 8,10,12 reps (1 minute rest) of Side Lateral Raise
  5. 3 sets, 8,10,12 reps (1 minute rest) of Standing Front Barbell Raise Over Head

Routine 5

Rear Delt

Exercise

  1. 4 sets, 8-10 reps (2 minutes rest) of Standing Barbell Press Behind Neck
  2. 4 sets, 8-10 reps (60-90 seconds rest) of Seated Bent-Over Rear Delt Raise
  3. 3 sets, 10 reps (60-90 seconds rest) of Cable Rear Delt Fly
  4. 3 sets, 10-12 reps (60-90 seconds rest) of Reverse Machine Flyes

Routine 6

Better Shoulder Definition

Exercise

  1. 4 sets, 8-12 reps (2 minutes rest) of Seated Barbell Military Press
  2. Superset – 3 sets, 10-12 reps (no rest) of Side Lateral Raise
  3. 3 sets, 10-12 reps (60-90 seconds rest) of Seated Bent-Over Rear Delt Raise
  4. 3 sets, 10-12 reps (no rest) of Front Cable Raise
  5. 3 sets, 10-12 reps (60-90 seconds rest) of Upright Cable Row
  6. 3 sets, 10-12 reps (no rest) of Reverse Machine Flyes
  7. 3 sets, 10-12 reps (60-90 seconds rest) of Lateral Raise – With Bands

Routine 7

Pre - exhaust

Exercise

  1. 4 sets, 8-10 reps (60-90 seconds rest) of Standing Low-Pulley Deltoid Raise
  2. 3 sets, 10 reps (60-90 seconds rest) of Barbell Front Raise
  3. 3 sets, 10 reps (60-90 seconds rest) of Reverse Machine Flyes
  4. 3 sets, 8-10 reps (2 minutes rest) of Machine Shoulder (Military) Press
  5. 3 sets, 10-12 reps (2 minutes rest) of Upright Barbell Row

Routine 8

The Hardcore Routine

Exercise

  1. 3 sets, 4 to 6 reps (3 minutes rest) of Seated Barbell Military Press (80 to 85% of 1RM)
  2. 3 sets, 4 to 6 reps (3 minutes rest) of Side Lateral Raise (75 to 80% of 1RM)
  3. 3 sets, 6 to 8 reps (2 minutes rest) of Dumbbell Rear Lateral Raise or Barbell Rear Delt Row
  4. 3 sets, 8 to 10 reps (60 seconds rest) of Face Pull
  5. (70 to 75% of 1RM)


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