If you’re serious about training, you’ll want to build the widest and thickest shoulders your frame can carry. With huge, rock-hard shoulders, you’ll never have to wear several layers to look big again, not to mention your waist will look smaller too. But how do you go about building the shoulders of a true champion? To assist you in your ultimate quest for shoulder size, we’ve put together a training routine composed of some classic, gym-proven shoulder exercises that can help you get where you want to be.

The following routine consists of two different shoulder exercises workouts that, when combined, can help you achieve results! Both shoulder exercises workouts contain compound movements designed to build tremendous strength and mass on the entire shoulder girdle. Each workout also contains isolation movements to carve fine lines on the individual heads of the deltoids, for that pumped competition look. For eight weeks, you’ll alternate between each shoulder exercises workout and train shoulders only once a week. For example, you’ll start with Workout 1 in the first week, and you’ll do Workout 2 in the following week. This routine can be as intense as you want to make it. To dial up the intensity, just cut your rest between sets from one minute to 30 seconds.

As with any shoulder exercises routine, it’s essential to stretch and warm up before your workout. Your first set should be a warm-up set with lighter weight. You can work towards progressively heavier weight for the other working sets. Just make sure you concentrate on proper form. After eight weeks, you’ll take a much-needed week off from training shoulders. This will allow time for growth and recovery. You’ll then be ready to resume training again with renewed vigor and all-out intensity.

Instructions: Your first set for each shoulder exercise is a warm-up with lighter weight, followed by two intense working sets with progressively heavier weight. Take a 30-second to one minute break after each set. Once you’ve finished all working sets for a particular shoulder exercise, you can challenge yourself with the next musclebuilding exercise.

Shoulder Exercises: Workout 1	Shoulder Exercises: Workout 2
Dumbell Shoulder Presses 3 sets of 8 to 10 repetitions	Dumbell Front Raises 3 sets of 10 to 15 repetitions
Upright Rows 3 sets of 8 to 10 repetitions	Bent-Over Lateral Raises 3 sets of 10 to 15 repetitions
Dumbell Lateral Raises 3 sets of 10 to 15 repetitions	Smith Machine Presses 3 sets of 8 to 10 repetitions

 > Click here for your Superior Shoulder Exercises Log

Dumbell Shoulder Presses

Muscles Worked: Deltoids, upper trapezius, serratus anterior, and triceps

Position: Sit on a bench with your back straight, holding two dumbells just above shoulder level with your palms facing forward.

Start: Press the dumbells straight up until the two dumbells are nearly touching over your head.

Finish: Complete the exercise by returning the dumbells back to the starting position.

Tip: To keep tension on the deltoids, avoid locking your elbows at the top of the movements.

Upright Rows

Muscles Worked: Deltoids, trapezius, biceps

Position: Stand with your feet slightly spread, holding a barbell with an overhand grip just in front of your thighs.

Start: Keeping the barbell close to your body, raise it to chin level.

Finish: Complete the exercise by returning the barbell back to the starting position.

Tip: Raise your elbows as high as possible at the top of the movement. This exercise can also be performed using the lower pulley on a cable stack.

Dumbell Lateral Raises

Muscles Worked: Deltoids (especially the medial [side] deltoids)

Position: Stand straight and grasp the dumbells with your palms facing toward each other. Rest the dumbells just in front of your thighs and spread your feet slightly.

Start: Raise the dumbells out to your sides until they reach shoulder level.

Finish: Complete the exercise by lowering the dumbells back to the starting position.

Tip: Use manageable weight for this exercise. Your elbows should be slightly bent.

Dumbell Front Raises

Muscles Worked: Deltoids (especially the anterior [front] deltoids)

Position: Stand straight with your feet slightly apart, holding the dumbells with an overhand grip just in front of your thighs.

Start: Using one arm at a time, raise a dumbell out in front of you to shoulder level.

Finish: Complete the exercise by lowering the dumbell under control back to the starting position. Repeat with the opposite side.

Tip: Keep your back straight during the exercise. Use manageable weight and avoid throwing the weight up with your entire body.

Bent-Over Lateral Raises

Muscles Worked: Deltoids (especially the posterior [rear] deltoids), trapezius

Position: Stand bent at the waist with your knees slightly spread. Grasp the dumbells with your palms facing inward and your elbows slightly bent.

Start: Raise the dumbells out to your sides.

Finish: Return the dumbells back to the starting position.

Tip: At the highest point in the movement, squeeze your shoulder blades together. Even though you are bent at the waist, keep your back straight.

Smith Machine Presses

Muscles Worked: Deltoids, triceps, upper pectorals, serratus anterior

Position: Sit on a bench positioned under the bar of the Smith machine. Keep your back straight and grip the barbell with your palms facing forward.

Start: Press the barbell straight up.

Finish: Complete the exercise by returning the barbell back to the starting position.

Tip: To keep tension on the deltoids, avoid locking your elbows at the end position.