- Bodybuilding Workouts -

Build yourself bigger, stronger and wider shoulders with precise routines!

[Anatomy Chart and Workouts]

MUSCLE	ORIGIN	INSERTION	PRIMARY FUNCTION(S)
Deltoid	Anterolateral clavicle, border of the acromion, and lower edge of spine of the scapula	Deltoid tubercle of humerus on mid-lateral surface	Entire muscle: abduction; anterior fibers: flexion, medial rotation; posterior fibers: extension, lateral rotation
Rotator cuff	Various aspects of scapula	All insert on greater tubercle of humerus except for the subscapularis, which inserts on lesser tubercle of humerus	Infraspinatus teres minor: lateral rotation; subscapularis: medial rotation; supraspinatus: abduction

Shoulder workouts!

The shoulders are composed of three seperate muscle structures called heads - the front (anterior), side (lateral), and rear (posterior). Each head raises the arm in a slightly different direction. For maximum shoulder impressiveness bodybuilders must have all three heads equally developed. Try our workouts below and start working toward award winning delts.

Exercise/Beginner Routine #1	# of Sets	# of Reps
Standing Barbell Presses	2-3 sets	12-8* reps
Barbell Upright Rows	2-3 sets	12-8* reps

Exercise/Intermediate Routine #1	# of Sets	# of Reps
Seated Front Presses	3-4 sets	12-6* reps
Dumbbell Side Laterals	2-3 sets	8-10 reps
Dumbbell Bent Laterals	3 sets	8-10 reps

Exercise/Advanced Routine #1	# of Sets	# of Reps
Seated Front Presses	3-4 sets	12-5* reps
Dumbbell Side Laterals	3 sets	8-10 reps
Seated Dumbbell Bent Laterals	3 sets	8-10 reps
Cable Upright Rows	2-3 sets	12-8* reps

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

Other workouts ---------

Exercise/ Routine #1	# of Sets	# of Reps
Front Shoulder Presses	3-4 sets	8-10 reps
Side Lateral Raises	3-4 sets	8-10 reps
Bent-Over Lateral Raises	3-4 sets	8-10 reps
Upright Rows	3-4 sets	8-10 reps

Exercise/ Routine #2	# of Sets	# of Reps
Dumbbell Presses	3-4 sets	10-15 reps
Side Lateral Raises	6-7 sets	12-20 reps
Front Dumbbell Raises	4-5 sets	10-15 reps
Cable Upright Rows	4-5 sets	10-15 reps
Bent-Over Lateral Raises	6-7 sets	12-15 reps

Exercise/ Routine #3	# of Sets	# of Reps
Dumbbell Presses	4 sets	12 reps
Front Raises	4 sets	12 reps
Bent-Over Laterals (Cable)	4 sets	12 reps
Side Laterals (Cable)	4 sets	12 reps

Exercise/ Routine #4	# of Sets	# of Reps
One Arm Dumbell Side Laterals	3-4 sets	8-10 reps
Seated Smith Machine Presses Behind Neck	4-5 sets	12-5* reps
Cable Bent Laterals	3-4 sets	8-10 reps
Standing Barbell Presses	3-4 sets	8-10 reps

Exercise/ Routine #5	# of Sets	# of Reps
Machine Front Presses	5 sets	15-6* reps
Dumbbell Upright Rows	5 sets	15-8* reps
One Arm Dumbbell Side Laterals	4-5 sets	8-12 reps
Dumbbell Bent Laterals	4-5 sets	8-12 reps

Exercise/ Routine #6	# of Sets	# of Reps
Dumbbell Front Laterals	3 sets	10 reps
Dumbbell Side Laterals	3 sets	10 reps
Seated Dumbell Bent Laterals	3 sets	10 reps
Seated Presses Behind Neck	3 sets	10 reps

Exercise/ Routine #7	# of Sets	# of Reps
Seated Dumbbell Presses	5 sets	8-12 reps
Standing Dumbbell Side Laterals	3 sets	10-15 reps
Standing Dumbell Bent Laterals	3 sets	10-15 reps
Barbell Upright Rows	3 sets	8-10 reps
Barbell Shrugs	5 sets	8-10 reps

Exercise/ Routine #8	# of Sets	# of Reps
Seated Dumbbell Side Laterals	3 sets	10 reps
Seated Dumbell Bent Laterals	3 sets	10 reps
Seated Presses Behind Neck	4 sets	10 reps
Barbell Front Raises	3 sets	10 reps
DB Shrugs	5 sets	10 reps