Advanced Dumbbell Shoulder Workout Routine
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Are you looking for a shoulder workout routine that will build muscle fast? Do you want to really fill out your t-shirt?
This advanced shoulder muscle workout that uses only dumbbells will hit your deltoids in all the right areas to maximize growth and shape.
In this workout, you will use three exercises for you shoulders targeting the anterior, medial and posterior deltoids (front, middle and rear). You will also do barbell shrugs to target your traps.
For this shoulder muscle workout routine, you should perform the sets and reps prescribed below using a 2 counts lift, 1 count squeeze, 2 counts lower tempo (2-1-2).
For the front of your shoulders, you will do dumbbell presses for 4 sets of 8 to 15 repetitions. The medial deltoids will be targeted by dumbbell lateral raises for 3 sets of 8 to 12 reps. Conclude your deltoid routine with seated rear lateral raises for 3 sets of 8 to 12 reps to hit the rear delts.
To hit the traps, and "round" out your shoulder routine, do 3 sets of 8 to 12 repetitions of dumbbell shrugs.
| Advanced Shoulder Muscle Workout Routine | ||
| Exercise | Sets | Reps |
| Dumbbell Presses | 4 | 8, 10, 12, 15 |
| Dumbbell Lateral Raises (Seated) | 3 | 8 , 10, 12 |
| Rear Lateral Raise (Seated) | 3 | 8 ,10, 12 |
| Dumbbell Shrug | 3 | 8 , 10, 12 |
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