Shoulder Workout for the Gym

Today I had limited time, but I somehow still managed to get in 3 sets of 8 workouts within 1 hour!

Shoulders are so easy to super-set (doing one exercise, followed immediately by another exercise focusing on a different muscle group.)

With shoulders you have your front/anterior delts, rear/posterior delts and medial/lateral delts which are the ones in the middle that you see rounded the most when facing forward.

An example of super-setting shoulders:

Do an exercise focusing on the medial delts, then go immediately to the rear delts, then go immediately to the front delts.

Rest for 2 minutes and repeat.

Do 3 sets, or rounds total.

Next, pick three different exercises – one for the medial, the rear and the front and repeat the steps above.

Here is exactly what I did and the weight I used:

Seated Military Press with 20lbs (in each hand) 3 sets of 12

*On my last set I grabbed 2-25lb weights and did 4 reps with perfect form, then immediately grabbed 2-20lb weights and did another 4 reps with perfect form, and finished with 2-15lb weights and did another 4 reps with perfect form*

Front Raises with 15lb Free Weights (in each hand) 3 sets of 15-18 reps

Bent Over Rear Delt Flyes with 12lb Free Weights (in each hand) 3 sets of 10-12

(I did these three above back to back, super-setting)

Upright Rows with a 40lb Bar 3 sets of 8

Front Raises with a 30lb Bar 3 sets of 10

Seated Military Press Behind my Head with a 30 lb straight bar – 3 sets of 12

(I did these three above back to back, super-setting)

I then moved over to the machines and super-setted between the rear delt machine and the lateral delt raises.

Rear Delt Machine adjusted to 42.5lbs 3 sets of 10

Lateral Delt Machine adjusted to 25lbs 3 sets of 10

I like to keep my reps in the 8-10 range because I’m working towards fuller, rounder shoulders. I got a good pump with this routine, did everything I wanted to do and didn’t have to spend more than an hour doing it.

If you have any questions, leave a comment below or on my Facebook page! 🙂

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