Exercise #1: Lateral Raises 4 sets of 25/20/18/15 reps.
Samuel says: "I usually start warming up with Lateral Raises as I like to emphasize the side delts. Because I have shoulder problems that have developed from years of heavy bench presses, I start my first set with 25 repetitions and then increase the weight every set thereafter. So I end up doing four sets of 25, then 20, then 18, and finally 15 reps.
Exercise #2: Seated Dumbbell Press 4 sets of 15/15/12/10 reps.
My second exercise would be Seated Dumbbell Press as now my shoulders are properly warmed up to hit this exercise. Again, when it comes to shoulders my mission is to stimulate without causing further damage so I start with 15 repetitions and work my way up.
Exercise #3: Medium Grip Upright Rows 3 sets 12 reps.
For my third exercise, I like to choose medium grip upright rows as I get to target the side and front delts, as well as the traps. I choose a weight that I can use for perfect form and do 12 reps. Upright rows is the sort of exercise that if you do with bad form, can cause rotator cuff damage.
Exercise #4: Bent Over Lateral Raises 3 sets 20 reps.
After the front and side heads have been properly stimulated, I move on to bent over laterals. I leave this exercise for next to last as I have pretty good rear delt development already. When this was not the case, I used to do it earlier on the routine.
Exercise #5: Barbell Military Presses 3 sets 40 reps.
Once the rear delts have been stimulated, I move on to light barbell military presses for 40 reps. After 15 years of training, the body benefits greatly from high repetition sets as well since these not only hit slow twitch muscle fibers which can also grow but also enhance capillarization that results in more nutrients being delivered to the muscle.
Exercise #6: One Arm Incline Lateral Raises 3 sets 15 reps.
This last one I may perform with dumbbells or cables, holding on to a sturdy object and keeping myself at an incline (around 70 degrees in relation to the floor). Since I want to really emphasize the side delts, I like to start and finish my routine with a side delt movement.
Samuel's Tips For Shoulder Training
- Remember, a good way to work Lateral or Bent Over Laterals are by using the cables. So you can do one week dumbbells and the next one cables.
- If you wonder how come I don’t work my front delts with front raises, this is because whenever you do any type of pressing movement you are exercising them, so I don’t tend to do train them with isolation exercises such as the front delts.
- The reason why I work so much my middle delts is because that muscle specifically gives the round looking delts and also makes me look wider."
Next Page: Mercedes Khani's Advanced Bodybuilding Shoulder Routine.
