Intermediate Moderate Shoulder Hypertrophy
A balanced shoulder session targeting all deltoid heads with controlled volume and moderate weights for hypertrophy and steady progress.
Warmup
(2)Dynamic Arm Circles
Stand tall and rotate arms in small controlled circles, gradually increasing the diameter to lubricate the shoulder joints.
Banded Pull-Aparts
Hold a light resistance band in front of you at shoulder height and pull it apart until your arms are out to your sides, engaging the rear delts.
Main Workout
(5)Seated Dumbbell Shoulder Press
Sit on a bench with back support, press dumbbells from shoulder height to full extension overhead, then lower slowly.
Dumbbell Lateral Raise
Stand with weights at your sides, lift them out to the side until they reach shoulder height with a slight bend in the elbows.
Bent-Over Dumbbell Reverse Flys
Hinge at the hips with a flat back, lift weights out to your sides focusing on squeezing the shoulder blades together to hit the rear delts.
Dumbbell Front Raise
Stand and lift dumbbells in front of you to shoulder height, focusing on the anterior deltoid and avoiding body momentum.
Cable Face Pulls
Using a rope attachment at head height, pull the rope towards your forehead while flaring your elbows out.
Cooldown
(2)Cross-Body Shoulder Stretch
Pull one arm across your chest and hold to stretch the lateral and posterior deltoids.
Child's Pose
Kneel on the floor and lean forward, extending your arms as far as possible to stretch the shoulders and upper back.