Muscle Group: Shoulders
Build big, strong, round, broad shoulders with these gym workout routines that hit the lateral, anterior and posterior deltoids.
| Exercise | Reps & Sets | YouTube |
|---|---|---|
| Seated dumbbell press | 3 sets, 6-8 reps |  |
| Seated arnold press | 3 sets, 6-8 reps | |
| Standing dumbbell flies | 3 sets, 6-8 reps | |
| Dumbbell front raise | 3 sets, 6-8 reps | |
| Barbell front raise | 3 sets, 6-8 reps | |
| Barbell shrug (also try with dumbbells and plates) | 3 sets, 6-8 reps | |
| Exercise | Reps & Sets | YouTube |
|---|---|---|
| Barbell clean and jerk | 3 sets, 1-8 reps | |
| Rear deltoid machine | 3 sets, 6-8 reps | |
| Seated flies machine | 3 sets, 6-8 reps | |
| Standing military press | 3 sets, 6-8 reps | |
| Single arm grappler press | 3 sets, 6-8 reps | |
| Incline dumbbell row | 3 sets, 6-8 reps | |
| Exercise | Reps & Sets | YouTube |
|---|---|---|
| Standing/seated plate front raise | 5 sets, 6-8 reps | |
| Dumbbell swing/snatch | 3 sets, 6-8 reps | |
| Behind neck smith press | 3 sets, 6-8 reps | |
| Cable lateral raise | 3 sets, 6-8 reps | |
| Double contraction shoulder machine press | 3 sets, 6-8 reps | |
| Dumbbell clean and jerk | 3 sets, 6-8 reps | |