Advanced Shoulder Muscle Workout Routine to Build Muscle Fast

 Subscribe in a reader

This is an advanced shoulder muscle workout routine designed to target all areas of the shoulder, helping you to build muscle fast and get a "well-rounded" set of shoulders.

This shoulder workout routine consists of three exercises for your deltoids and two exercises for your traps.

You should do 3 sets of 8 to 12 reps for each exercise in this should muscle workout routine. The tempo for the each rep is 2-1-2. What this means is you should take a two count to lift the weight, hold the lift for a one count to squeeze the muscle hard, and a two count to lower the weight.

Advanced Shoulder Workout Routine
Exercise Sets Reps
Dumbbell Lateral Raises (Seated) 3 8 to 12
Standing Upright Rows 3 8 to 12
Seated Rear Lateral Raise 3 8 to 12
Barbell Shrug 3 8 to 12
Dumbbell Shrug 3 8 to 12

The lateral dumbbell raises and the upright rows target the lateral (side) deltoid muscle, while the rear lateral raises hit the back part (posterior) part of the shoulder. You may notice that we did not include an exercise for the front of the shoulders. Both the lateral raises and the upright rows also involve the anterior deltoids.

Additionally, the front part of the shoulders gets a significant amount of work during your chest workout. However, if you would like to additional work for the anterior delts, then you may incorporate front lateral raises or seated dumbbell presses to the beginning of this workout, using the same set, rep and tempo scheme as the other exercises.

The shrugs (barbell and dumbbell) are in the advanced shoulder muscle workout routine to really hit your traps to help build muscle mass in the shoulder and upper back area.

Leave Shoulder Muscle Workout and Return to Free Workout Plans

Leave Shoulder Workout Routine and Return Home

Share this page:
Enjoy this page? Share It! Here's how...

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.