Simple but Effective Shoulder workout
Full Workout Routine
Single Arm Lateral Raises Round 1
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(RIGHT ARM) Lateral Raises - Set 1
Weight: not too heavy DB, for example, 8kg DBs. Hold the other dumbbells with the non-working arm for better balance.
Reps: 12 -
(LEFT ARM) Lateral Raises - Set 1
Weight: not too heavy DB, for example, 8kg DBs. Hold the other dumbbells with the non-working arm for better balance.
Reps: 12 -
Rest: 1 m
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(RIGHT ARM) Lateral Raises - Set 2
Weight: slightly heavier DBs (example: 9kg dumbbells)
Reps: 12 -
(LEFT ARM) Lateral Raises - Set 2
Weight: slightly heavier DBs (example: 9kg dumbbells)
Reps: 12 -
Rest: 1 m
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(RIGHT ARM) Lateral Raises - Set 3
Weight: slightly heavier DBs (example: 9kg dumbbells)
Reps: 10 -
(LEFT ARM) Lateral Raises - Set 3
Weight: slightly heavier DBs (example: 9kg dumbbells)
Reps: 10 -
Rest: 1m 30s
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(RIGHT ARM) Lateral Raises - Set 4
Weight: slightly heavier DBs (example: 10kg dumbbells)
Reps: 10 -
(RIGHT ARM) Lateral Raises - Set 4
Weight: slightly heavier DBs (example: 10kg dumbbells)
Reps: 10
Dumbbell Front Raises Round 2
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DB Front Raises - Set 1
Weight: not too heavy DBs (example: 8 kg DBs)
Reps: 10 per arm -
Rest: 1 m
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DB Front Raises - Set 2
Weight: slightly heavier DBs (example: 10 kg DBs)
Reps: 10 per arm -
Rest: 1m 30s
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DB Front Raises - Set 3
Weight: slightly heavier DBs (example: 12 kg DBs)
Reps: 10 per arm -
Rest: 1m 30s
-
DB Front Raises - Set 4
Weight: same as in the previous set (example: 12 kg DBs)
Reps: 10 per arm -
Rest: 1m 30s
DB Bent Over Rear Delts Fly Round 3
Additional Videos
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How to: DB rear delts fly
Here is an excellent video of my GymZilla colleague explaining the proper form for the dumbbell rear delts fly exercise.
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Rear Delts Fly - Set 1
Weight: use lighter DBs (example: 5kg). With too heavy DBs, you will retract shoulder blades and engage the trapezius instead of rear deltoids. *Watch an additional video above.
Reps: 15 -
Rest: 1m 30s
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Rear Delts Fly - Set 2
Weight: slightly lighter DBs (example: 6kg). With too heavy DBs, you will retract shoulder blades and engage the trapezius instead of rear deltoids. *Watch an additional video above.
Reps: 15 -
Rest: 1m 30s
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Rear Delts Fly - Set 3
Weight: use the same dumbbells as in the previous set
Reps: 12 -
Rest: 1m 30s
Shoulder Press Machine Round 4
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Shoulder Press - Set 1
Weight: not too heavy but not too light as well (example: 15kg plates per side)
Reps: 10 -
Rest: 1m 30s
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Shoulder Press - Set 2
Weight: heavier (example: 25kg plates per side)
Reps: 6 -
Rest: 1m 30s
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Shoulder Press - Set 3
Weight: just slightly heavier (example: 30kg plates per side). Find a spotter.
Reps: 6 -
Rest: 1m 30s
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Shoulder Press - Set 4
Weight: 50% lighter (example: 15kg plates per side). Find a spotter.
Reps: 15 -
Rest: 1m 30s
Cable Close Grip Upright Row Round 5
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Upright Row - Set 1
Weight: not too heavy (example: 12kg)
Reps: 12 -
Rest: 1 m
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Upright Row - Set 2
Weight: slightly heavier (example: 15kg)
Reps: 12 -
Rest: 1 m
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Upright Row - Set 3
Weight: slightly heavier (example: 17kg)
Reps: 10 -
Rest: 1m 30s
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Upright Row - Set 4 (if you have any strength left!)
Weight: same as in the previous 3rd set (example: 17kg)
Reps: 10
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This workout is very simple as it has the Linear routine: 5 exercises x 4 sets x 15 reps, but it is very effective.
This workout is excellent for beginners, but not the total beginners, because there are no supersets, drop sets, and so on, but only single exercises. The workout consists of 5 exercises, and each exercise consists of 4 sets of 15 reps. So, the routine is quite linear. There are no hypertrophy techniques in this workout (supersets, drop sets, etc.), so the rest period between sets (45-90 sec) and exercises (1-2 min) is quite short.
THE ROUTINE
1) Single-arm lateral raises: use heavier dumbbells with each new set and do 15 reps per arm in each set. If you feel a dumbbell is too heavy after a few reps, immediately grab the lighter one and finish your set. So, you have to do 15 reps per arm in each set. If you feel that the dumbbell is too heavy in the third set, do not use a heavier one in the last set. In the following 2 separate videos, we will teach you the proper form for the lateral raises.
2) Dumbbell front raises: do 15 reps per arm in each set. Use heavier dumbbells in each new set, but maintain the rep range (15 reps per arm per set).
3) Dumbbell rear deltoid fly: try to retract the shoulder blades as LITTLE as possible. If you retract the shoulder blades too much, you will activate the middle part of the trapezius more than the rear deltoids. Also, do 15 reps per set. Use slightly heavier dumbbells in each new set. Why did we say slightly heavier? If you use too heavy dumbbells, you will retract your shoulder blades and will engage 80% trapezius. The rear deltoids are small muscles, and you cannot lift too heavy weights with them.
4) Shoulder press: if you do not have the shoulder press machine, you can use dumbbells instead. The goal is also to do 15 reps per set. Increase the weight with each new set, but the rep range per set has to be the same. For example, if you start with 50 kg in the 3rd set, and you do 11 reps, lower the weight by 10-15% and do 4 reps more (the same is for all 5 exercises). In a separate video, we will teach you the basics when it comes to shoulder press exercises.
5) Cable upright row: the goal is to engage the front and lateral side of the shoulder. For this reason, grab the bar by its ends. pull with elbows, not with hands. Elbows have to finish slightly above the hands at the top position (at the end of the positive part of the rep). The rep range is the same (15 reps) in all 4 sets, regardless of the weight.
Remember:
The rep range (15 reps) per set is essential. So if you cannot do 15 reps, lower the weight just for a bit, and continue until you finish the set with 15 reps.
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