Stronger and Bigger Shoulders

Workout Name : Stronger and Bigger Shoulders

Shared By : JefitTeam VIP

Information

Frequency : 2 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2229 / 21637

Average Rating

82

Based upon 27 vote(s)

 

Description

This is a 6 week shoulder routine for those who want to focus on building stronger and bigger shoulders.

For many people who lift, there is a desire to have wide and thick shoulders to carry and keep your frame in proportion.

In this routine you will focus upon exercises that will target the small muscles of the shoulders and stimulate the separation of the fibers to create that coconut look that many desire to have.

For the first 3 weeks of the routine you will work with dumbbells to initiate the separation of the shoulder muscles and work the smaller muscle fibers for growth.

Then going into weeks 4 - 6, you will use barbell exercises to isolate the shoulder muscles and focus upon growth and strength.

When you start the first set of each exercise you will perform the amount of weight that you can do 12 repetitions for, followed by increasing the amount of weight and lowering the reps until you have completed all of the sets.

*** Notes : Also by working out your shoulders/delts it will slim out your waist line.

For the first 3 weeks you can also substitute in cable exercises instead of dumbbells to target muscle separation.

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Day 1 Weeks 1 - 3
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12,10,8 3 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 60 sec 12,10,8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12,10,8 3 Progress Chart

Shoulders

Seated Side Lateral Raise Seated Side Lateral Raise 60 sec 12,10,8 3 Progress Chart

Shoulders

Seated Dumbbell Front Raise Seated Dumbbell Front Raise 60 sec 12,10,8 3 Progress Chart
Day 1 Weeks 4 - 6
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shrug Barbell Shrug 90 sec 12,10,8 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 90 sec 12,10,8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 90 sec 12,10,8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 12,10,8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 90 sec 12,10,8 3 Progress Chart