Shoulders Workout

Warm up first

1. 5 min easy cardio to raise your temperature
2. Band pull-aparts — 2 x 15
3. Two ramp-up sets of your first movement at 50% and 75%

The session

1. 1
   Standing Overhead Press

   Barbell · Front delt, Side delt
   4 × 6-10rest 150s
2. 2
   Seated Dumbbell Shoulder Press

   Dumbbell · Front delt, Side delt
   3 × 6-10rest 150s
3. 3
   Reverse Pec Deck

   Machine · Rear delt
   3 × 10-15rest 75s
4. 4
   Cable Lateral Raise

   Cable · Side delt
   3 × 10-15rest 75s
5. 5
   Dumbbell Lateral Raise

   Dumbbell · Side delt
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the 2 compounds at the top are the ones that decide whether the session was worth doing. The 3 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Standing Overhead Press, 75 after Dumbbell Lateral Raise.

Shoulders wants 12–20 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the shoulders.

Same muscle, different kit

• Dumbbell Shoulders Workout5 exercises · a pair of dumbbells and nothing else