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Shoulders – intermediate

ShouldersIntermediate7 exercisesabout 50 min

Overhead press as the base, Arnold press and lateral raises for width.

Exercises

Barbell Overhead Press4 sets × 6-8 · rest 120 sArnold Press3 sets × 8-10 · rest 90 sDumbbell Lateral Raise4 sets × 12-15 · rest 60 sRear Delt Fly3 sets × 12-15 · rest 60 sBarbell Upright Row3 sets × 8-10 · rest 75 sCable Face Pull3 sets × 15 · rest 60 sBarbell Shrug3 sets × 8-10 · rest 60 s

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Part of these programs

Build muscle – 5 days/week, 12 weeksFour workouts a week, each focused on one body part: chest, back, legs and shoulders, with arms as an optional

More workouts: Shoulders

Shoulders – beginnerMachine press, light lateral raises and rear delt work for balance around the joint.Beginner · 6 exercises · about 35 min
Shoulders – advancedPush press for power, paused press for control and lots of lateral raise volume. Finishes with cable crunches Advanced · 9 exercises · about 65 min