Shoulders | Deltoids Workout

Author Rod FerrisFitness Level AdvancedType Muscle Specific
Days in Plan 2 Days Rest Between Sets:
Duration30 Min per session
This advanced deltoid/shoulder training program is designed for 2 days per week of shoulder/deltoid training. You should incorporate many advanced training techniques such as : Giant Sets, Supersets, Dropsets etc.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Shoulders
Push Press  Exercise Picture 1. Push Press
Sets: 4Reps: 6
Notes:Push yourself very hard.
Machine Military Press (Shoulder Press) Exercise Picture 2. Machine Military Press (Shoulder Press)
Sets: 3Reps: 6
Side Raises Exercise Picture 3. Side Raises
Sets: 3Reps: 12
Elastic Band Rear Raises Exercise Picture 4. Elastic Band Rear Raises
Sets: 3Reps: 12
Notes:Try drop sets (lengthen the elastic
Elastic Band Front Raises Exercise Picture 5. Elastic Band Front Raises
Sets: 3Reps: 12
Notes:Try drop sets (lengthen the elastic)
Day 2 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 4Reps: 6
Notes:One week try standing, the next week try arnold press on a ball, then the next week back on the bench.
Push Press  Exercise Picture 2. Push Press
Sets: 3Reps: 12
Rear Raises (On the Ball) Exercise Picture 3. Rear Raises (On the Ball)
Sets: 3Reps: 12
Side Raises (Elastic Band) Exercise Picture 4. Side Raises (Elastic Band)
Sets: 3Reps: 12
Front Raises Exercise Picture 5. Front Raises
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Shoulders | Deltoids Basics

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