Building Your Shoulders

Below you will find a few simple but effective workout plans to build strength in size in your shoulders depending on what your fitness goals are.

I myself have had multiple shoulder injuries, so I am extra careful when it comes to working this muscle group.

Like I mentioned early this week, your shoulders are the most mobile joint in the body and therefore can be at a higher risk of injury than other joints. It is always important to use a comfortable weight that doesn’t put too much stress on the joint or require jumpy movements in the body to create momentum to move the weight.

Size Building

• Smith Machine Military Press                     3 sets x 12 reps
• Cable Front Raises                                       3 sets x 12 reps
• Cable Lateral Raises                                    3 sets x 12 reps
• Rear Delt Cable Extensions                         3 sets x 10 reps
• Face Pulls                                                     3 sets x 10 reps

Strength Building

• Standing Military Press                               5 sets x 5 reps
• Dumbbell Front Raises                                5 sets x 5 reps
• Dumbbell Lateral Raises                             5 sets x 5 reps
• Dumbbell Rear Delt Fly’s                           5 sets x 5 reps
• Rear Delt Cable Extensions                        5 sets x 5 reps

Combination of Size & Strength

• Seated Dumbbell Military Press                 3 sets x 6-8 reps
•  Cable Front Raises                                     3 sets x 6-8 reps
• Dumbbell Up-right Rows                           3 sets x 6-8 reps
• Dumbbell Lateral Raises                     3 sets x 6-8 reps
• Dumbbell Rear Delt Fly’s                   3 sets x 6-8 reps