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Shoulder(Deltiod) Training Workouts & Articles
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Shoulders: 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!

  Shoulder(Deltiod) Training Workouts & Tips

Shoulder training is more about precision than weight. To much emphasis on poundage leads to aches, pain and discomfort. So use weights that can be felt in the target area and not some auxiliatory muscle. As with back training on most standing presses and heavy shrugs wear a belt. What we have listed below are some of the absolute complete development shoulder training workouts there are, bar none!

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


Exercise/Intermediate Routine # 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
Printable Log


Exercise/Advanced Routine # 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
Printable Log

*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.* All working sets should be performed with as much weight that can be handled correctly.

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 5-12* 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 6-15* reps
Dumbbell Upright Rows 5 sets 8-15* reps
One Arm Dumbbell Side Laterals 4-5 sets 10-12 reps
Dumbbell Bent Laterals 4-5 sets 10-12 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