Suggested Shoulder Workout Routine Exercises
- Dumbbell or barbell military press (about 15 reps)
- Front lateral raises (about 15-20 reps)
- Side lateral raises (about 15-20 reps)
- Narrow or regular grip machine shoulder press (about 15 reps)
- Seated bent over rear delt dumbbell flyes (about 20 reps)
- Rear delt machine (about 20 reps)
Directions:
Mercedes' Tips To Women For Shoulder Training
The Importance Of Training Heavy
You will be training with weights heavy enough to do the suggested amount of repetitions, and to have difficulty completing them. If you can do more, continue and squeeze a few more out and increase the weight next time.
We are going to try to build up your strength so you will be able to lift heavier in time to keep shocking your body, making sure it doesn't get accustomed to the weight. You don't have to look calm and pretty while lifting weights so don't be afraid to give it all you've got and squeeze out more reps if you can. Go heavy, and don't be afraid to sweat and work hard for it. That is the only way to achieve your goals.
Many times, however, I have seen people lifting very light weight, to take an example, while doing front laterals for the shoulders. They would slowly lift the weight up, and slowly bring it down, in about 10 seconds for the entire movement. And they would do a set of about 30 of those. This is a total waste of time.
There will barely be results from this light level of exercise. If you have been training for a while and haven't seen much result, this could be one of the reasons why.
How Heavy Is Heavy?
Use a weight heavy enough for you to have to work as hard as you can to lift it properly for the amount of repetitions you want to do. Let's say you're doing 15 repetitions. Then your weight must be heavy enough to do 15 reps in the first set, have difficulty doing 15 reps in the second set and barely make it to do another 15 reps in the third set.
Then you try to increase the weight. For your last set (3 or 4 sets per exercise) you're using a heavier weight, with which you cannot do 15 reps and have to do a few less repetitions, or use a lower weight to squeeze a few more repetitions out. You focus on really squeezing the muscle going up, and holding back the weight going down.
