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Sergey Shelestov's Shoulder
Routine
Front barbell presses - 4-5 sets
12-8 reps
Dumbbell side laterals - 3-4 sets
10-12 reps
Dumbbell front raises - 4 sets
10-12 reps
Machine rear laterals - 4 sets
10-12 reps
Machine side laterals - 2-3 sets
10-15 reps
Flex Lewis Shoulder Routine
Hammer Strength Shoulder Presses
- 3 sets 15-6 reps
Dumbbell Side Laterals - 4 sets
10-15 reps*
Dumbbell Front Raises - 3 sets
12-6 reps
Steering Wheel Raises - 1 set
50-60 reps
*Last
set is a drop set
Delts / Shoulder Weight Lifting
Program
Military press - warm up 4 sets
6-10 reps
Standing side dumbbell lateral
raises - 3 sets 8-12 reps
Standing front dumbbell lateral
raises - 3 sets 8-12 reps
Standing bent over dumbbell
lateral raises - 3 sets 8-2 reps
Delts / Shoulder weight lifting
program option 2
Machine press - warm up 4 sets
6-10 reps
Seated dumbbell press - 5 sets
6-10 reps
Standing side dumbbell lateral
raises - 5 sets 6-10 reps
Ronny Rockel's Shoulder Workout
Behind the Neck Presses - 7 sets
6-15 reps
Cable Side Laterals - 7 sets 6-15
reps
Lying Dumbbell Real Laterals - 7
sets 6-15 reps
Upright Rows - 7 sets 6-15 reps
other Delts / Shoulder Exercises
Seated leaning forward dumbbell
side laterals
Clean and press
Standing dumbbell press
Seated side lateral raises
Seated front lateral raises
Cable laterals - Variations
include seated one arm cross, standing cable cross laterals
Shoulder Exercises - Proper form and
Exercise descriptions
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