Shoulder Workouts - Workout Routines & Exercises For Big Deltoids

Everyone wants those amazing and well defined shoulder muscles. The key to really developing the delts is to include a wide variety of different shoulder workouts to hit different parts of the shoulder muscles. You want to work the frontal, rear and medial area of the shoulders to get overall development. Our shoulder workouts will put you on the right path to tone and sculpt your deltoids!

Beginner Workouts | Intermediate Workouts | Advanced Workouts


shoulder workouts

Beginner Shoulder Workout #1

Exercise: Front Two Dumbbell Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #2

Exercise: Seated Dumbbell Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #3

Exercise: Standing Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #4

Exercise: Side Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #5

Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #6

Exercise: Standing Dumbbell Upright Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #7

Exercise: Smith Machine Behind The Neck Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #8

Exercise: Seated Dumbbell Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #9

Exercise: Smith Machine Overhead Shoulder Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Shoulder Workout #10

Exercise: Front Cable Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

 

shoulder workouts

 

Intermediate Shoulder Workout #1

Exercise: Seated Barbell Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: External Rotations
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #2

Exercise: Arnold Dumbbell Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #3

Exercise: Bent Over Dumbbell Rear Delt Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Palms In Dumbbell Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #4

Exercise: Standing Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #5

Exercise: Standing Low Pulley Deltoid Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Dumbbell Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #6

Exercise: Standing Barbell Presses Behind Neck
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: One Arm Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #7

Exercise: Machine Shoulder Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: One Arm Incline Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #8

Exercise: Standing Dumbbell Straight Arm Front Delt Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: One Arm Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #9

Exercise: Front Plate Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Seated Rear Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Shoulder Workout #10

Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Side Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

 

workout routines

 

Advanced Shoulder Workout #1

Exercise: Standing Palms In Dumbbell Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Smith Machine Behind The Neck Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #2

Exercise: Front Two Dumbbell Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Front Plate Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Side Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #3

Exercise: Bent Over Low Pulley Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: One Arm Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #4

Exercise: Standing Barbell Presses Behind Neck
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Machine Shoulder Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Side Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #5

Exercise: Seated Barbell Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: External Rotations
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Lying Rear Delt Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #6

Exercise: Machine Shoulder Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Side Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #7

Exercise: Standing Dumbbell Upright Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Front Incline Dumbbell Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Bent Over Low Pulley Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #8

Exercise: Smith Machine Overhead Shoulder Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Front Two Dumbbell Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #9

Exercise: Standing Low Pulley Deltoid Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Bent Over Rear Delt Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Seated Rear Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Shoulder Workout #10

Exercise: Seated Dumbbell Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Front Cable Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: External Rotations
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

<< See All Workout Routines >>

 

 

 

 



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