Shoulder Workout

Routine For Shoulder Workout

The shoulder workout routine is divided into two parts: one for beginners and another more advanced for people with more experience and training behind their backs. We are going to see the two types in such a way that you have to choose and you can adapt in your shoulder workout.


This training program for shoulder is aimed at beginning athletes and consists of a total of 9 series and 4 exercises. The muscular groups involved are the frontal, middle and lateral part of the shoulders, in addition to the trapezius. This training routine should be done once a week so that our body can recover properly.

Tips to consider

Perform two warm-up sets before starting the training. The first series with little weight and the second with half the weight you will put when you do the normal series.

Perform the technique properly in all exercises. The most important thing for a beginner is, above all, to get experience with the movements of each shoulder workout.

Shoulder Workout Routine: Beginners

Exercise Series Repetitions
Press dumbbell sitting 3 12-15-10
Lateral lift with dumbbells 2 12
Sitting bird 2 12
Curl with bar grip inverted to the chin 2 10


Where a beginner can follow a shoulder workout integrated into a full body routine, the intermediate athlete should not only increase the volume but also introduce a greater variety of exercises within his routine to continue gaining muscle.

As a rule, leaving beginners aside, a workout begins to lose effectiveness after 6-8 weeks. After that time, you must make some adjustments in your program to continue progressing. This is where an intelligent training, instead of a simple and long, can make a difference in your progress.

Let’s look at the different shoulder workout recommended for intermediate level athletes and how they differ so that you can select the one that best suits your objectives.

Tips to consider

Intermediate level shoulder training, like any other part of the body, is characterized by some important concepts …

  • Perform exercises that depend on more than one joint
  • Multiple angles to achieve the greatest possible growth
  • Preference for training with free weight instead of machines
  • Achieve sufficient volume and intensity to obtain a hormonal response

During this phase of your training, the goal is to build a base, and the best way to start a shoulder workout is with some variation of the overhead press. Some variations, such as the use of weights, are more difficult to handle if you have not done it before. Learn to control that movement, as it will be the backbone of your shoulder training to gain muscle mass for a lifetime.

As a beginner, you may not have seen it necessary to warm up, but at a more advanced level it becomes important. You will simply be stronger in your movement if you have previously performed a series with light weight. Weights should go from more to less in your series, since at the beginning of the session your strength levels are higher and fatigue has not yet begun.

For the following training programs mentioned below, follow these tips …

The training do not include warm-up series. Do as many as you need, but try to push the number of repetitions back to muscle failure.

After warming up, choose a weight that allows you to reach muscle failure with the number of repetitions that the program marks. The sequence of repetitions for each exercise follows a reverse pyramid, that is, you start with lighter weights at the beginning that will increase with the passage of the series.

As an intermediate level athlete, you will surely want to expand your repertoire of exercises, which will allow you to work the muscle groups in different ways. Our intention is to expose you some of these new movements. Do not be afraid to try something new. When you are learning a new movement, follow the instructions marked. Poor performance can overload an articulation or a muscle group.

Shoulder workout to gain muscle mass:

Exercise Series Repetitions
Standing military press 2 + 2 6-8 + 8-10
Press with dumbbells sitting 2 + 2 8-10 + 10-12
Front lifting dumbbells 4 10-12
Sitting bird 4 10-12

Shoulder workout focused on the anterior deltoid:

Exercise Series Repetitions
Military press with sitting bar 2 + 2 6-8 + 8-10
Press arnold with dumbbells 2 + 2 8-10 + 10-12
Front lift pulley 3 10-12
Lateral lift with dumbbell 3 10-12

Shoulder workout focused on the middle deltoid:

Exercise Series Repetitions
Press dumbbell sitting 2 + 2 6-8 + 8-10
Reverse grip chin bar 2 + 2 8-10 + 10-12
Side elevation of arms 3 10-12
Machine openings 3 10-12

Shoulder workout focused on the posterior deltoid:

T-bar elevation: 2 sets of 6-8 repetitions and 2 of 8-10
Seated bird exercise: 2 sets of 8-10 repetitions and 1 of 10-12
Lateral lift with low pulley: 2 sets of 8 repetitions and 2 of 12
Opening with pulleys: 3 sets of 10-12 repetitions

Exercise Series Repetitions
T-bar lift 2 + 2 6-8 + 8-10
Sitting bird 3 8-10
Lateral lift with low pulley 4 10-12
Openings with pulleys 3 10-12

How to protect the shoulders from injuries

Of all the joints that we have in our body, the shoulder joint is the most unstable of all. This is because the shoulder has a greater range of motion, which often causes the joint components of this region to be easily injured. Basically we have two joints in this region, the sternoclavicular and the glenohumeral. This second is the one that suffers the most with the problems of injuries.

Basically, a shoulder can be injured for various reasons, but the most common are …

  • Inappropriate movements
  • Lack of strengthening
  • Joint instability

There are several situations that need to be controlled in shoulder workout, so that injury to the shoulder joint does not occur. But first let’s talk about the most important injuries …

Main shoulder injuries

Rotator cuff injury: Is one of the most common injuries, because the rotator cuff is a complex joint comprising four muscles: teres minor, supraspinatus, infraspinatus and subscapularis. These muscles originate in the region of the scapula and are inserted directly into the humerus. These act providing a dynamic stability for the shoulder, which will allow a movement of this joint safely. When some of these muscles fall injured, most people complain of feeling pains when performing movements such as external rotation, abduction or internal rotation.

Subacromial impact syndrome: Basically the impact syndrome is characterized as an injury caused by a tendinitis, which comes from the impact of the rotator cuff and the acromion. Consecutive repetitions of movements such as abduction can cause this type of injury.

Instability of the shoulder (dislocation): It is a lesion that is characterized by the sliding of the head of the humerus of the glenoid cavity. It is very common in people born with a less deep cavity, so that the humerus literally jumps from within this cavity.

How to avoid shoulder injuries?

Strengthens the rotator cuff: With much different, this is the most important advice. Virtually all injuries have their origin in a damaged rotator cuff. It is very important that in your shoulder workout routine you introduce these specific exercises for the strengthening of the rotator cuff, to perform them at least twice a week. This will make the shoulder less unstable and injuries will not occur as easily.

Avoid excess abduction movements above 90 degrees: this type of movement can trigger the impact syndrome in people with predisposition. Since only through this surgery can this frame be verified, it is best to avoid this type of movement. That does not mean that you need to eliminate exercises that are based on this type of movement forever, but be careful not to use it much during your shoulder training.

Improves flexibility: A stronger and more flexible shoulder have to suffer less incidence of injuries. Therefore, use in your routine exercises specific stretches for the shoulder joint complex.

Keeping your shoulders healthy is essential for anyone, because they are a determining factor in our daily functioning. Therefore, be attentive to the least sign of injury and try to go to a professional.

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