Category Archives: Shoulders

Back And Shoulder Workout Routine For Women

Workout Description

Many times when a woman seems out of proportion, with a heavier bottom half, it is because she lacks upper body development.

I have found, in my weight training business, a shocking lack of upper body development in women.  In general it is, across the board, and not dependent on age.

Many women cannot perform one push up and most cannot perform even one pull up!

Women need upper body strength to function effectively in everyday life.  You need to carry things, pick up your kids, perform you job and be self reliant.

If you develop your upper body, not only will you have a more pleasing appearance but most important of all, you will be more capable of meeting the demands of work and family.

All you need to get started is a set of dumbbells.  Start with a size that feels heavy but that you are able to push up from you shoulders to overhead, usually 8-10 lb. to start.

If you are working out at a gym they will have various sizes.  If you are working out at home you can buy heavier sets as you make progress.


30 Minute Big Shoulder Workout

Workout Description

Pressed for time at the 2015 Arnold Classic this year, Purus Labs-sponsored bodybuilder David Schachterle only had a small window in his busy schedule to get a workout in so he decided to work his shoulders.

David kicks off the routine with Military Presses, pyramiding from 45lbs to 315lbs and ending the exercise with a failure set (about 25-30 for David). Side Laterals were next, an exercise that David states are more important than any other shoulder-building exercise. He performs 4×12 pyramiding 55lbs to 70lbs, and follows those sets with 1×10 at 50lbs, 1×10 at 40lbs, and 1×20 at 30lbs.

Moving along, David blasts his rear delts with 3×15 of Bent-Over Rear Delt Raises on each arm to ensure that he concentrates more on targeting that specific muscle. Finishing the routine are Cable Upright Rows to continue working the deltoids, which David advises should be done with proper form, or else you’d miss working the deltoids and end up working out your back.

High Intensity Shoulder Workout

Workout Description

The high intensity shoulder blaster workout can be used for a 4 to 6 week cycle, or as a rut busterwhen you simply want to try something different. This routine is relatively brief (30 minutes), and can also be used on days in which you have a limited amount of time to workout.

In total, you will be performing 16 sets using 4 exercises – 2 compound movements and 2 isolation movements. Compound lifts will utilize strength and rest-pause training, and isolation lifts will focus on slower reps and the “mind-muscle” connection.

Compound Exercises. For the two compound lifts in this workout, pick a weight that allows you to knock out 8 to 12 reps before reaching failure. Start by performing an all-out set, stopping about one rep shy of failure. Rack the weight and rest exactly 45 seconds. Perform another set, again stopping one rep shy of failure.

Continue this pattern until you complete 5 total sets. Focus on brute strength, and getting the weight up with good form at all costs. These sets are all about man vs. mountain! You may be able to complete only a rep or two on the last several sets. Don’t worry about this low volume. You are destroying your shoulders with limited rest and heavy weight, and are after cumulative muscle stress and fatigue.

The best shoulder compound movements are the military press, seated dumbbell press, upright rows, and appropriate variations.

Isolation Movements. For the two isolation lifts, concentrate on feeling the shoulder muscles work. Perform each rep with a 4 second concentric motion, and a 4 to 6 second eccentric (negative) motion. Squeeze each contraction and make your delts work! Rest about 2 minutes between each set. Perform about 6 to 8 reps for isolation movements, and no more then 10 reps per set.

The best shoulder isolation movements are lateral raises, front laterals, or cable laterals. It doesn’t matter which exercises you use. Pick 2 isolation movements you enjoy, and hammer your shoulders!

The Coconut Shoulders Workout

Workout Description

The coconut shoulders workout is a 3 weekly cycling workout designed to pack some mass on your shoulders and traps. The routine comprises on 3 individual workouts, one for each week. Muscle shocking techniques like drop sets, slow reps and supersets are also used. This workout is not suited for beginners, if you’re a beginner check out the beginners workouts page.

Workout Notes:

  1. 5-10 min warm up and stretch before each workout.
  2. Strict technique on all exercises. (see shoulder exercises)
  3. Aim to improve at least one aspect of your workout each week.

Beginner Shoulder Workout

Workout Description

This beginners shoulder workout comprises of a total of 9 sets and 4 exercises. Muscle groups worked are the front, middle and side shoulders as well as the traps. This workout should be performed once per week only to allow for adequate recovery.

Workout Notes:

  1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
  2. Strict technique on all exercises. (see shoulder exercises)
  3. Aim to improve at least one aspect of your workout each week.

Build Shoulders

Workout Description

Delts. Boulders. Cannonballs. Caps. Regardless of what you call them, everyone wants nice shoulders, right? Having a great pair of shoulders is vitally important if you’re a competitor because so much of what the judges are looking for has to do with your shoulder to waist ratio.

In the following paragraphs, I want to briefly talk about the muscles that make up the shoulder, highlight my approach for training shoulders then demonstrate a series of exercises that will get your caps to pop.

On the surface, the shoulder appears to be fairly simple, but in reality it is extremely complex and versatile. The muscles and joints of the shoulder work together to provide you with an incredible range of motion yet can become stable enough to support tasks that involve pushing and pulling. For this reason the shoulder is actually fairly fragile and is prone to injury including dislocation.

The shoulder is comprised of several independent muscles, but for the purposes of training let’s think of them as three distinct muscles, namely the anterior, lateral and posterior deltoids.  When training shoulders it’s important to target each of these muscles with specific exercises to stimulate muscle growth. By targeting each muscle, you’ll also prevent muscle imbalance with can lead to shoulder pain and discomfort.

I prefer training deltoids by targeting the largest muscle first, specifically the anterior or front delt, followed by the lateral or outer delt, then the posterior or rear delt. I also always train traps at the end of each shoulder workout.

Before engaging in any shoulder workout, I would encourage you to warm-up the joints with dynamic and static movements/stretches. I firmly believe that it’s beneficial to have a little blood flowing into the target area that you intend to train.

Below is a sample workout that targets the three muscles of the shoulder and the traps.