Shoulder Workout (Schedule - 1)

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The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. The shoulders have almost 360 degrees of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive anywhere, wherever you go.

Shoulders are an important muscle, so why is it that so many people can't seem to develop a thick, well-balanced set of shoulders? Keep reading and we will figure out the answer to that question in time. Shoulders muscles consist of three main muscles, posterior, middle and anterior head.

All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress—or worse, injury—in the future.

Shoulders Workout for Beginners

1) Front Barbell Shoulder Press :

1. Sit on a bench. Grab the barbell with a prescribed grip. 
2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

2) Back Barbell Shoulder Press :

1. Sit on a bench. Grab the barbell with a prescribed grip. 
2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in back of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

3) Barbell Upright :

1. Hold a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended.  This will be your starting position.
2. Now use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin.
3. Lower the bar back down slowly to the starting position.
4. Repeat for the recommended amount of repetitions.

4) Dumbbell Front Raise :

1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs. This will be your starting position. 
2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Pause for a second at the top.
3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
4. Continue alternating in this way until all of the recommended amount of repetitions have been performed for each arm.

5) Dumbbell Lateral Raise :

1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side. This will be your starting position.
2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to go up until you arms are parallel to the floor.
3. Lower the dumbbells back down slowly to the starting position. 
4. Repeat for the recommended amount of repetitions.

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