Intermediate Shoulder Strength and Hypertrophy
A comprehensive shoulder workout emphasizing overhead pressing power and isolation movements for all deltoid heads.
Warmup
(2)Arm Circles
Stand with feet shoulder-width apart and extend arms to the sides. Perform small circular motions, gradually increasing the size.
Scapular Wall Slides
Stand with your back against a wall. Keep your arms and hands in contact with the wall as you slide them up and down in a 'Y' motion.
Main Workout
(6)Military Press
Stand with feet hip-width apart. Press the barbell from your upper chest to full extension overhead, keeping your core tight and avoiding excessive back arch.
Dumbbell Shoulder Press
Sit or stand with dumbbells at shoulder height. Press the weights upward until arms are extended, then lower slowly.
Dumbbell Lateral Raise
Hold dumbbells at your sides. With a slight bend in the elbows, raise the weights out to the sides until they reach shoulder level.
Dumbbell Front Raise
Hold dumbbells in front of your thighs. Raise them straight out in front of you to shoulder height with a neutral grip.
Seated Reverse Dumbbell Fly
Sit on the edge of a bench, leaning forward at the hips. Raise dumbbells out to the sides, focusing on squeezing the shoulder blades together.
Cable Face Pull
Set a cable machine at face height with a rope attachment. Pull the rope towards your forehead, pulling the ends apart and rotating your external rotators.
Cooldown
(2)Cross-Body Shoulder Stretch
Pull one arm across your chest and hold it with the other arm to stretch the lateral and posterior deltoid.
Overhead Triceps and Shoulder Stretch
Reach one arm overhead, bend the elbow, and use the other hand to gently push the elbow down.