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2. Shoulder Routines (7 Best)
General
Beginner
Dumbbell
Plan Details
The 2. Shoulder Routines (7 Best) routine by b0ngg0 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
One of these 7 mass-building workouts can help you achieve it.
Routine detail
Mon
Overall Delt Mass
Est. 55 min
9 exercises
Barbell Shoulder Press
4 Sets x 14,12,10,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 14,12,10,8 Reps
Barbell Upright Row
4 Sets x 14,12,10,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 14,12,10,8 Reps
Dumbbell Reverse Fly
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 14,12,10,8 Reps
Barbell Front Raise
4 Sets x 14,12,10,8 Reps
Barbell Shrug
4 Sets x 14,12,10,8 Reps
Cable One-Arm Reverse Fly
4 Sets x 8 Reps
Tue
Greater Delt Definition
Est. 75 min
11 exercises
Barbell Seated Press
4 Sets x 12,10,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Internal Rotation
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Wed
Building a Foundation
Est. 19 min
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Barbell Front Raise
3 Sets x 15,12,10 Reps
Dumbbell Reverse Fly
3 Sets x 15,12,10 Reps
Thu
Middle Delt Growth
Est. 24 min
5 exercises
Barbell Shoulder Press
3 Sets x 15,12,10 Reps
Barbell Upright Row
3 Sets x 15,12,10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Barbell Military Press (Seated)
3 Sets x 15,12,10 Reps
Fri
Rear Delt Growth
Est. 23 min
4 exercises
Barbell Rear Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12,10,8,8 Reps
Machine Reverse Fly
4 Sets x 12,10,8,8 Reps
Dumbbell Reverse Fly
4 Sets x 12,10,8,8 Reps
Sat
Front-Delt Emphasis
Est. 19 min
4 exercises
Barbell Shoulder Press
3 Sets x 15,12,10 Reps
Dumbbell Seated Arnold Press
3 Sets x 15,12,10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15,12,10 Reps
Barbell Front Raise
3 Sets x 15,12,10 Reps
Sun
Delts Pre-Exhaustion
Est. 29 min
5 exercises
Barbell Front Raise
4 Sets x 12,10,8,8 Reps
Cable Deltoid Raise
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,8 Reps
Machine Reverse Fly
4 Sets x 12,10,8,8 Reps
Dumbbell Upright Row
4 Sets x 12,10,8,8 Reps
