Bodybuilding Training Principles For Creating Shoulder Routines

Competitive Bodybuilding Shoulder Routine

For competitive bodybuilding, the goal is to stimulate the muscle from multiple angles in order to ensure full development. At this stage of the game, not only will you be using compound basic movements to keep stimulating growth but also a variety of isolation movements to really target the muscle in specific areas.

The shoulder routine below is an example of how a competitive bodybuilding shoulder routine may look like. At this stage of the game, the bodybuilder should know what their weak points are and thus change exercise order and choice accordingly. For instance, if rear delts are a weak point, then it would be best to start the routine with rear delt exercises and include several isolated movements that target the area (see the sample routine below). Also, the use of set extension techniques, such as drop sets and supersets is encouraged.

Superset 1:
Rear Delt Raise Machine 3 sets of 13-15 repetitions (Rest: none)
Dumbbell Rear Delt Rows 3 sets of 10-12 repetitions (Rest: 1 minute)

Superset 2:
Lateral Raises 3 sets of 13-15 reps (Rest: none)
Dumbbell Upright Rows 3 sets of 10-12 repetitions (Rest: 1 minute

Superset 3:
Bent Over Laterals 3 sets of 15-20 reps (Rest: none)
Dumbbell Shoulder Press 3 sets of 10-12 reps (Rest: none)
One Arm Cable Laterals 3 sets of 15-20 reps (Rest: 1 minute)

Superset 4:
Front Raises 3 sets of 13-15 reps (Rest: none)
Dumbbell Shrugs 3 sets of 15-20 repetitions (Rest: 1 minute)


The best training split to use for a routine like this is the One Major Muscle Group Per Day Advanced Bodybuilding Workout Split.

More Advanced Shoulder Workout Routines From Other Figure Athletes and Bodybuilders

In the following pages, there are more advanced routines from a couple of people who I feel have great deltoid development. One is Samuel Santos, NPC competitor and fitness expert who recently qualified for the NPC Nationals. The other one is beautiful IFBB Figure Pro Mercedes Khani who is getting ready for her first pro competition. I asked them both to please give me their favorite shoulder routines so that you could benefit from them.

Next Page: Samuel Santos' Advanced Bodybuilding Shoulder Routine.