There is something about a good balanced and toned shoulder ratio that can really make your physique look next level. As a personal trainer, I have written thousands of workouts over the years but here are 4 of my BEST shoulder workouts I have ever written. These are not easy so if you have the will power to push through each workout, you will reap the benefits of having a complete looking arm physique.
Shoulder warm up for before your workout
Exercise library : Vault of Gainz
5 minutes on the bike or treadmill
Shoulder swings
Shoulder pass throughs with band
Band pull aparts 15 reps
Workout #1
Dumbbell shoulder press – 12, 10, 8, 6
Triset- 5 sets of 15 each (don’t set the dumbbells down until one whole set is complete)
-Front raises
-Side raises
-Bent over rear delt flys
Superset – 5 sets
-Dumbbell shrugs – 20 reps
-Band face pulls – 20 reps
Finisher – 1 set of 100 reps
-Side raises with a band (as little rest as possible)
Workout #2
Superset – 4 sets
-Barbell shrugs – 15 reps
-Machine shoulder press – 20 reps
Giant set – 6 sets (keep rest pretty short here and weight a little lighter. Get a drink of water and try to get right back to the weights.)
-Band upright rows – 15 reps
-Band face pulls – 15 reps
-Dumbbell Arnold press – 12 reps
-Side raises – 12 reps
Workout #3
Shoulder Shredder – You will go back and forth between jump rope and a dumbbell shoulder press.
-Jump rope – 30 seconds
-Dumbbell shoulder press – 15 reps
*Repeat for 10 minutes straight without rest if you can*
If you can still move your arms, that’s okay wait until the next part.
Superset – 4 sets
Dumbbell side raises – 10 reps with a 3 count on the way down each rep
Dumbbell front raises – 10 reps with a 3 count on the way down each rep
RUN THE RACK – Shoulder press
-Start with the heaviest set of dumbbells you can handle and get at least 5 reps. From there, you will drop down and go 5-10 pounds lighter until failure. Then repeat until you make it through 4 total sets.
Example set: If I start with 45lb dumbbells, I will do my 5 reps then rack them. After I rack the weight, I will move down to 40s and do my shoulder press till failure then rack them. Then go to 35s and repeat then one more set with the 30s.
Workout # 4
Back for more? You know I’ll take care of ya, saved the hardest workout for the last!
Barbell shoulder press (in front to behind complex) 5 x 8 & 8
-Go 8 reps in front of head
-Go straight into 8 reps behind the head
*I recommend starting light with weight here and maybe have a spotter as you go any heavier*
Superset – 4 sets
-Dumbbell side raises – 10 reps a little heavier here
-Band side raises – 20 reps
Superset – 4 sets
-Dumbbell front raises – 10 reps a little heavier here
-Band front raises – 20 reps
Superset – 4 sets
-Barbell shrugs – 10 reps a little heavier here
-Dumbbell shrugs – 20 reps
-Cable shrugs – 30 reps
Finisher – 5 x 10 on dumbbell shoulder press or machine shoulder press.
*Keep weight a little lighter here and rest short*
There you have it. These are 4 workouts that will leave your shoulders looking shredded and toned up. Have fun in the gym and let me know what you think on these! Some of these are hard and you will really have to dig deep to complete the workout so push yourself and bring a friend to workout with!
An important note to make is that this will really break down the muscle and leave you sore so it is crucial to keep recovery game strong. Iron Crate supplies you with the top brands and most trustworthy products to keep you feeling your best! You can also get great deals on different protein snacks, samples and other awesome things like shaker bottles and gym gear on the website Ironcrate.co today!
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