Beginner Shoulder Workout

Beginner Shoulder Workout

One of the most impressive developments in a complete physique has to be the shoulders. Seen from the front, side and back, all heads of the deltoid contribute to an amazing aesthetic within an individuals physique. The front deltoid seen from the side and back creates a thick and strong look to the physique, the side deltoid accentuates the “v-taper” while making the side of the arm look more muscular, and last but certainly not least the rear deltoid makes the arms appear larger and complete in a sense while adding a 3-D effect from the back. When well developed, together these muscles will stand out as one of the most impressive groups on an individuals physique. Read below on how to start growing boulder like shoulders with our Beginner Shoulder Workout.

Details:

4 Exercises, 3-4 Sets Per Exercise, 8-15 Reps Per Exercise. Duration: 45min-1 Hour

What you will need:
  • Access to a gym
  • Dumbbells
  • Ez Bar
  • Adjustable Bench/Upright Bench
  • Cables
  • Rope Cable Attachment
Exercise 1: Seated Dumbbell Shoulder Press

Seated Dumbbell Shoulder Press. Beginner

Set 1 – 15 Reps

Set 2 – 12 Reps

Set 3 – 10 Reps

Set 4 – 8 Reps

 

Note: Increase weight as the amount of reps decreases.

Cues for Form: Grip each dumbbell in the center of the handle and sit on the bench resting the dumbbells on your thighs. Safely lift them to above your shoulders using your legs to lift them upward before resting them on your shoulders. From this position, ensure your elbows are around 25 degrees from being completely flared outward and press the dumbbells overhead, initiating the movement with your deltoids (primarily your front deltoid). Think about the movement pattern creating an arc from either side of your head, upward and inward to where the dumbbells are almost touching at the top. Once you are just shy of full arm and shoulder extension, control the weight back down in the same arc type movement until you reach a point where a comfortable font deltoid stretch occurs without causing uncomfort in the shoulder or elbow joint.  From here repeat the range of motion until the required amount of reps is completed. Beginner Shoulder Workout

 

Exercise 2: Ez Bar Upright Row

upright row. beginner

Set 1 – 15 Reps

Set 2 – 15 Reps

Set 3 – 15 Reps

Set 4 – 15 Reps

 

Note: Attempt to remain at the same weight for all sets.

 

Cues for Form: Grip the bar inside shoulder width at a comfortable position to hold the Ez bar without causing pain in the wrist. Stand upright, bracing the core and engaging the glutes for stability and to relieve the lower back from holding tension. Begin with the arms fully extended and pull the weight upward, driving the elbows up and keeping the bar close to the body. Focus on using your side deltoid to be the primary muscle working, while allowing the traps to take some load (specifically in the top half of the movement). Stop the motion as the elbows reach parallel with the shoulders to prevent impingement from occurring and contract the side deltoids at this top part of the rep. Control the weight back down utilizing primarily the side deltoids but again allowing the traps to help out, keep the bar close to the body again and stop just shy of full arm extension to keep tension on the deltoids. Repeat this range of motion until the required amount of reps is completed.

 

Exercise 3: Dumbbell Lateral Raises

Dumbbell Side Raise. Beginner

Set 1 – 20 Reps

Set 2 – 20 Reps

Set 3 – 20 Reps

Set 4 – 20 Reps

 

Note: Attempt to remain at the same weight for all sets.

 

Cues for Form: Hold the dumbbells in the center of the handle, stand up straight while bracing the core and engaging the glutes to take tension off the lower back. Begin with the dumbbells by your side with your arms just shy of full extension. Drive the dumbbells out and up creating an arc like motion focusing on driving the elbows up while keeping your arms relatively straight and pushing the weight with the side deltoid. Continue this motion until your elbows are parallel with your shoulder, stop the range of motion here and contract the side deltoids for a second. Control the weight back down again using the side deltoids until the dumbbells almost meet your sides. From here repeat the range of motion until the required rep range is completed.

 

Aaaaaand that’s it for the beginner shoulder workout. Don’t forget to take your post workout protein shake to ensure MAXIMUM GAINS! The key to building those 3-D shaped shoulders is NUTRITION and RECOVERY! Shoulder Workout For Beginners

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