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Did you know?
Many believe the sport of bodybuilding began with the ancient Romans and Greeks.
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| | Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength. |
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Shoulder Workouts!The shoulders are composed of three submuscles called heads - the front (anterior), side (lateral), and rear (posterior). Each head raises the arm in a slightly different direction. For maximum shoulder impressiveness bodybuilders must have all three heads equally developed. Unfortunately this balance is rarely seen. If you want to be one of those rare few who have perfect shoulders here are some workouts to build the shoulders of your dreams. You can incorporate these shoulder workouts into your exsiting workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!
| Exercise/Beginner Routine #1 | # of Sets | # of Reps |
| Standing Barbell Presses | 2-3 sets | 12-8* reps |
| Barbell Upright Rows | 2-3 sets | 12-8* reps |
| Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
| Seated Presses Behind Neck | 3-4 sets | 12-6* reps |
| Dumbbell Side Laterals | 2-3 sets | 8-10 reps |
| Dumbbell Bent Laterals | 3 sets | 8-10 reps |
| Exercise/Advanced Routine #1 | # of Sets | # of Reps |
Seated Smith Machine
Front Presses | 3-4 sets | 12-5* reps |
| Nautilus Side Laterals | 3 sets | 8-10 reps |
| Seated Bent Laterals | 3 sets | 8-10 reps |
| Cable Upright Rows | 2-3 sets | 12-8* reps |
*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*
Here are some other workouts ---------
| Exercise/ Routine #1 | # of Sets | # of Reps |
Front (rear)
Shoulder Presses | 3-4 sets | 8-10 reps |
| Side Lateral Raises | 3-4 sets | 8-10 reps |
| Bent-Over Lateral Raises | 3-4 sets | 8-10 reps |
| Upright Rows | 3-4 sets | 8-10 reps |
| Exercise/ Routine #2 | # of Sets | # of Reps |
| Dumbbell Presses | 3-4 sets | 10-15 reps |
| Side Lateral Raises | 6-7 sets | 12-20 reps |
| Front Dumbbell Raises | 4-5 sets | 10-15 reps |
| Cable Upright Rows | 4-5 sets | 10-15 reps |
Bent-Over
Lateral Raises | 6-7 sets | 12-15 reps |
| Exercise/ Routine #3 | # of Sets | # of Reps |
| Dumbbell Presses | 4 sets | 12 reps |
| Front Raises | 4 sets | 12 reps |
| Bent-Over Laterals (Cable) | 4 sets | 12 reps |
| Side Laterals (Cable) | 4 sets | 12 reps |
| Exercise/ Routine #4 | # of Sets | # of Reps |
| One Arm Dumbell Side Laterals | 3-4 sets | 8-10 reps |
Seated Smith Machine Presses
Behind Neck | 4-5 sets | 12-5* reps |
| Cable Bent Laterals | 3-4 sets | 8-10 reps |
| Standing Barbell Presses | 3-4 sets | 8-10 reps |
| Exercise/ Routine #5 | # of Sets | # of Reps |
| Universal Front Presses | 5 sets | 15-6* reps |
| Dumbbell Upright Rows | 5 sets | 15-8* reps |
| One Arm Dumbbell Side Laterals | 4-5 sets | 8-12 reps |
| Dumbbell Bent Laterals | 4-5 sets | 8-12 reps |
| Exercise/ Routine #6 | # of Sets | # of Reps |
| Dumbbell Side Laterals | 3 sets | 10 reps |
| Seated Presses Behind Neck | 3 sets | 10 reps |
| Seated Dumbell Bent Laterals | 3 sets | 10 reps |
| Exercise/ Routine #7 | # of Sets | # of Reps |
| Seated Presses Behind Neck | 2-3 sets | 12-15 reps |
| Seated Barbell Front Presses | 2-3 sets | 12-15 reps |
| Alternate Dumbbell Presses | 2-3 sets | 12-15 reps |
| Seated Dumbbell Bent Laterals | 2-3 sets | 12-15 reps |
| Exercise/ Routine #8 | # of Sets | # of Reps |
Smith Machine Presses
Behind Neck | 5-8 sets | 15-6* reps |
| Dumbbell Bent Laterals | 5-8 sets | 15-6* reps |
| Exercise/ Routine #9 | # of Sets | # of Reps |
| Standing Dumbbell Presses | 4-5 sets | 6 reps |
| Prone Incline Dumbbell Laterals | 4-5 sets | 6-8 reps |
| Cable Bent Laterals | 4-5 sets | 6-8 reps |
| One Arm Dumbell Side Laterals | 5 sets | 8 reps |
| Exercise/ Routine #10 | # of Sets | # of Reps |
| Nautilus Side Laterals | 2 sets | 6-8 reps |
| Barbell Front Presses | 2 sets | 6-8 reps |
| Nautilus Rear Delt Raises | 2 sets | 6-8 reps |
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