Shoulder Exercise Break Down

Shoulder Exercise Articles will often give you a broad outlook into a routine. But you still find yourself wondering how do I perform this in the gym? This article will break down how many…

• reps
• sets
• rest periods and
• weight differences

…for building muscle mass so you can have a better understanding of how to perform each shoulder exercise.

Mass Building Shoulder Exercise Routine

Shoulder Exercise #1 – Behind the Head Military Press

This exercise targets all three heads of the shoulder and should be the start of your shoulder workout…

• Set 1 – Choose a weight that you can perform a maximum of 12 reps.
• Example: 80lbs for 12 reps – rest 60 seconds between set 1 & set 2.

• Set 2 – Increase the weight by 10 to 20 lbs to perform a total of 10 reps.
• Example: 100lbs for 10 reps – rest 60 seconds between set 2 & set 3.

• Set 3 – Increase the weight by 10 to 20 lbs to perform a total of 8 reps.
• Example: 120lbs for 8 reps – rest 60 seconds between set 3 & set 4.

• Set 4 – Increase the weight by 10 to 20 lbs to perform a total of 6 reps.
• Example: 140lbs for 6 reps – rest 60 seconds between set 4 & set 5.

• Set 5 – Increase the weight by 10 to 20 lbs to perform a total of 4 reps.
• Example: 160lbs for 4 reps – rest 90 to 120 seconds between shoulder exercise #1 & shoulder exercise #2.

Shoulder Exercise #2 – Military Press (standard)

This exercise targets more of the front part of the shoulders. Perform this exercise with lighter weights and less sets than Behind The Head Shoulder Press to finish off the pressing movements.

• Set 1 – Choose a weight that you can perform a maximum of 10 reps with.
• Example: 100lbs for 10 reps – rest 60 seconds between set 1 & set 2.

• Set 2 – Increase the weight by 5 to 10 lbs to perform a total of 8 reps.
• Example: 110lbs for 8 reps – rest 60 seconds between set 2 & set 3.

• Set 3 – Increase the weight by 5 to 10 lbs to perform a total of 6 reps.
• Example: 120lbs for 6 reps – rest 90 to 120 seconds between shoulder exercise #2 & shoulder exercise #3.

Shoulder Exercise #3 – Dumbbell Side Laterals

This exercise targets the middle head of the shoulders. Since the behind the head pressing movement hit all three heads, the pounds and reps will be lowered.

• Set 1 – Choose a weight that you can perform 8 reps with.
• Example: 20lbs for 8 reps – rest 90 to 120 seconds between shoulder exercise #3 & shoulder exercise #4.

Shoulder Exercise #4 – Dumbbell Reverse Flies

This exercise will target the rear head of the shoulder and should be performed with light weight with a hold at the top of the movement.

• Set 1 – Pick a weight that you can perform 8 reps with.
• Example: 15lbs for 8 reps (End of Workout).

Mass Building Shoulder Exercise Routine Summary

In order to build mass in the shoulders, start with the behind the head press to engage and stimulate all the heads of the shoulder. Then target each head of the shoulder separately to break down the muscle fibers even more for maximum growth. Rest periods are between 60 seconds between sets and 90 to 120 seconds between exercises.

Hope this more in depth look at a shoulder workout has helped. Change the different variables…

• weights
• reps
• sets and
• rest periods

…to fit your physical capabilities so you can incorporate this shoulder routine into your workout program.

One final recommendation I would give is to to focus more on the “negatives” when training your shoulders. In my experience, performing the movement in a slow and controlled manner on the descending portion of the rep in any shoulder exercise will greatly enhance your results.

Henry Chervenka

Shoulder Exercise related information.