Shoulder Workout

For information purposes only. Exercise at your own risk

Always consult a doctor before undertaking a new exercise routine. If perform incorrectly these exercises could result in injury or death.

Warm Up - Ten mins Cardio


Perform warm up set of 20 repetitions with a light weight before each exercise


Dumbell Shoulder Press 3 sets of 8-12 repetitions


Seated lateral raise super-setted with front raise -

complete a set of dumbell lateral raises, then without any rest perform one set of front raises.

2 sets of 12 repetitions on each exercise


Dumbell Shrugs 3 sets of 12 repetitions


Barbell Upright row - 2 sets of 10 repetitions


Rear delt fly - 2 sets of 15 repetitions


* Hang cleans - 2 sets of 12 repetitions

* advanced exercise

Note - Shoulders are the most commonly over trained muscle/muscle group. Shoulders are often used as 'fixators' in exercises like bicep curl, and one arm row, chin ups, bench press, etc. Arguably the most important exercise for shoulders is shoulder press.