Description
There is little that sets off a physique more than shapely shoulders. As well, they are an integral part of any bodybuilding program.
It can be a challenge to design a program to isolate shoulders because they are indirectly worked when you train nearly every other upper body part. Because of this, I usually use an upper/lower split in which I train upper body one day and lower body the next. This gives my shoulders a rest day to recover so they are ready for the upper body training session.
Over the years, I have grouped shoulders with almost everything, from chest to triceps to biceps, but never back. No matter what they are grouped with, I always start with them because they are priority.
This plan focuses on developing the anterior, medial and posterior deltoids, aka shoulders. It has been designed with hypertrophy (size) as the goal. It includes 3-4 sets per movement, 6-15 repetitions per set, and rest between sets of about 60 seconds (more for heavy, advanced lifts). An initial set with lighter weights and higher reps is included as a primer, for mind muscle connection and to get your body acclimated to lifting heavier weights.
Two, alternating workouts are included. Separate exercise routines have been developed for beginners and advanced lifters. Movements can be switched between beginners and advanced for regression or progression. Routine is ideally performed in a gym or fitness center unless your home gym is fully equipped.
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