Regardless of your goal, you’ll be well on your way to bigger delts with one of these awesome workouts!
Building a lean and muscular physique is something that many people set their sights on. But, in order to achieve exactly that, each muscle group needs to be worked consistently. And yes, that does mean that you shouldn’t skip leg day!
If you fail to pay attention to a certain muscle group, you can end up with a disproportionate physique, and that’s something nobody wants. Luckily, it really doesn’t have to be that way.
With that in mind, it can be said that one of the biggest steps you can take to building a nice, well-rounded physique is to regularly work on building your delts.
So, without any further ado, it’s time to take a look at the Top 7 Best Shoulder Workouts for Men. By following one of these on a regular basis, you’ll soon achieve solid results in no time at all.
There might be plenty of shoulder workouts out there, but in the following article, you’ll discover some of the very best. Read on to find out everything that you need to know.
Things to Consider
Always Warm Up
Activating the muscles is something that is very important if you’re looking to get solid results with your shoulder workouts. This is because it not only helps to prevent injury, it also leads to a more effective workout.
One of the best things that you can do is begin with 5-10 minutes of cardio before moving onto the first exercise in your workout. That’s not all though, it’s also a good idea to start with a lower weight than you would usually lift throughout your sets. This ensures that the muscles you’ll be using during your shoulder workouts will be fully activated.
Mix Things Up
The body quickly adapts to stress levels, which means that following the same workout routine for weeks will soon lead to you reaching a plateau.
Experienced lifters certainly know this, which is why they continually change their routines every few weeks. Essentially, it keeps the body guessing and you’ll be less likely to hit a stumbling block on your quest to build a lean and muscular physique.
Once you have stuck to a routine for between 4-8 weeks and feel as though you have mastered one of the shoulder workouts outlined in this article, simply move onto the next. If you do just that, then long-term growth is most definitely possible.
Focus on Progressive Overload
If sticking with the same routine week after week doesn’t cause you to reach a plateau, then sticking with the same weight certainly will.
Progressive overload essentially involves increasing the amount of weight that you lift over time. By doing this, you’ll gradually increase the amount of stress developed on the body. In the long term, this will lead to guaranteed results.
Best Shoulder Workouts for Bigger Delts
1. Overall Delt Mass-Building Shoulder Workout
With this particular workout, you’ll start off with the most demanding exercises first, which is great if your goal is to build mass. Muscle growth is most definitely possible too, especially if you keep the volume high. Once you become accustomed to this routine, then you can make it more challenging with a reverse pyramid scheme. Essentially, this allows you to reach muscle failure so you’ll get the most out of your workout.
- Dumbbell Shoulder Press – 4 sets of 6,6,8,10 reps (2 minutes rest)
- Upright Barbell Row – 3 sets of 8,8,10 reps (2 minutes rest)
- Seated Bent-Over Rear Delt Raise – 3 sets of 8,10,12 reps (1-minute rest)
- Side Lateral Raise – 3 sets of 8,10,12 reps (1-minute rest)
- Standing Front Barbell Raise (Overhead) – 3 sets of 8,10,12 reps (1-minute rest)
2. Shoulder Workout for Delt Definition
If you are looking to define your delts, it’s most definitely not the best option to stick with light weights for high reps. To begin with, you should start by using a moderate weight for moderate reps, after which you can utilize supersets to move faster and feel more of a muscle pump. This will also allow you to burn more calories during your workout as well as after, this is known as the ‘afterburn’ effect.
- Seated Barbell Military Press 4 sets of 8-12 reps (2 minutes rest)
- Side Lateral Raise Superset 3 sets of 10-12 reps (no rest)
- Seated Bent Over Rear Delt Raise – 3 sets of 10-12 reps (60-90 seconds rest)
- Front Cable Raise – 3 sets of 10-12 reps (no rest)
- Upright Cable Row – 3 sets of 10-12 reps (60-90 seconds rest)
- Reverse Machine Flyes – 3 sets of 10-12 reps (no rest)
- Lateral Raise with Bands – 3 sets of 10-12 reps (60-90 seconds rest)
3. Shoulder Workout to Build a Foundation
This might be a basic routine, but it’s one that builds a solid foundation and targets all three delt heads. Starting with the overhead press, you’ll then work each delt head one by one. For beginners, it’s a good idea to start off by using machines. This will get you used to the movement and build your confidence, after which you can switch to free weights. Free weights are usually way more effective when it comes to long-term muscle building.
- Machine Shoulder Military Press – 3 sets of 12 reps (60-90 seconds rest)
- Side Lateral Raise – 3 sets of 12 reps (60-90 seconds rest)
- Front Cable Raise – 3 sets of 12 reps (60-90 seconds rest)
- Reverse Machine Flyes – 3 sets, 12 reps (60-90 seconds rest)
4. Middle-Delt Growth Shoulder Workout
Are you looking to make your shoulders appear wider? If so, then you’ll need to focus on building your middle delts. This workout will help you with exactly that – with different angle exercises targeting that particular muscle group. To achieve a balance, simply alternate this workout with another one on this list.
- Barbell Shoulder Press – 4 sets of 8 reps (2 minutes rest)
- Upright Barbell Row – 3 sets of 8-10 reps (60-90 seconds rest)
- One-Arm Side Laterals – 3 sets of 10 reps (60-90 seconds rest)
- Side Lateral Raise – 3 sets of 10-12 reps (60-90 seconds rest)
5. Rear-Delt Growth Shoulder Workout
Rear delts are a muscle group which many people struggle to develop. But, that is hardly surprising considering that the front and middle delts get more stimulation. This is because they are used for shoulder presses and other exercises including ones which work the chest. By following the routine below, you’ll begin to develop your rear delts considerably.
- Standing Barbell Press Behind Neck – 4 sets of 8-10 reps (2 minutes rest)
- Seated Bent-Over Rear Delt Raise – 4 sets of 8-10 reps (60-90 seconds rest)
- Cable Rear Delt Fly – 3 sets of 10 reps (60-90 seconds rest)
- Reverse Machine Flyes – 3 sets of 10-12 reps (60-90 seconds rest)
6. Front-Delt Growth Shoulder Workout
The front delts are generally worked more often than your rear delts. This is because they are used during many chest exercises such as the bench press. If your goal is to build a bigger chest, then this particular workout will most definitely help you. However, be sure to give yourself ample rest in between your shoulder and chest routines to ensure that you have fully recovered.
- Barbell Shoulder Press – 4 sets of 8-12 reps (2 minutes rest)
- Arnold Dumbbell Press – 4 sets of 8-12 reps (2 minutes rest)
- Front Two-Dumbbell Raise – 3 sets of 10 reps (60-90 seconds rest)
- Front Cable Raise – 3 sets of 10-12 reps (60-90 seconds rest)
7. Shoulder Workout to Pre-Exhaust Your Delts
The triceps can often stop you from getting the most out of your shoulder workouts. This is because they usually give out before full stimulation of the shoulders occurs. Luckily, this particular workout will help you to avoid exactly that. You’ll begin with the single joint movements first, before moving onto multi-joint overhead presses which ensures that your delts will be fully stimulated before your triceps reach failure.
- Standing Low-Pulley Deltoid Raise – 4 sets of 8-10 reps (60-90 seconds rest)
- Barbell Front Raise – 3 sets of 10 reps (60-90 seconds rest)
- Reverse Machine Flyes – 3 sets of 10 reps (60-90 seconds rest)
- Machine Shoulder (Military) Press – 3 sets of 8-10 reps (2 minutes rest)
- Upright Barbell Row – 3 sets of 10-12 reps (2 minutes rest)
Conclusion
What you can take from this article is that consistency really is key. By sticking to your regular shoulder workouts, you’ll be well on your way to building the muscular physique that you desire. Plus, if you regularly change up your routines and focus on progressive overload, you’ll most definitely be on the path to bigger delts.
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Hi,
I am trying to find way to loose weight but not depriving most of the food. I am considering this program below because my friend told me because he already achieved his goal of body figure.
Thanks,
Benjamin
too many sets, any beginner or anyone with less than 5 years in the gym will over train on these routines. These routines are for enhanced advanced bodybuilders.
Should probably get rid of the upright row. It’s known to do more injury than good