In this 6 month plan we focus on firstly building mass on shoulders and then refining them to a lean muscular part of the body. This routine should be incorporated into your current work out - and not done in isolation!

We've split the program into two parts. The first half we concentrate on building mass on the shoulders. We're looking to add to our shoulder width and building a broad base to work with. In the second half of our training program we refine this mass into lean shoulder muscle. Never forget that in any training program you have to eat right. That means following a mass gaining diet in the first half and eating a lean gaining diet in the second. You can find out more about dieting HERE. By working our shoulders we contribute to the 'V' shape we're striving to achieve. Broad shoulders tapering to a narrow waist.

Shoulder exercises themselves are fairly limited. There is not a great deal of difference in what we do to build our shoulders in the first 3 moths and to refine them in the latter 3 months. What matters is the manner in which we lift. The first three months are a period of heavy lifting and low sets and repititions. The second three months focus more on the minor muscles with high sets and high repititions. Mixing it up gives our shoulder muscles a full workout, not leaving out any muscle group. Don't be shy in doing a high rep workout in the midst of the mass gaining phase - it'll work wonders. Similarly a heavy lifting workout for the shoulders in the second three months will shake things up a bit.

If you are just beginning to work out it is best to start with a complete body workout for a period of 3-6 months before moving onto more targeted exercises. So for the first few months your shoulder routine may consist of shoulder presses (3 sets of 10,8 and 6 reps) and barbell upright rows (same number of sets). After six or so months (or when you reach a plateau in your muscle gaining) you may progress to implement the following shoulder routines into your bodybuilding program.

Shoulder workout weeks 1-4 (Twice weekly)

Behind the neck presses - 3 sets. Last set should be failing at 3rd rep.

Shoulder press - 3 sets - 8,6 and 4 reps. After this you should have a good pump going for the next two exercises.

Standing laterals - 2 sets, 8 and 6 reps

Standing Barbell rows - 3 sets 10, 8 and 6 reps.


Shoulder workout weeks 5-12

Behind the neck presses - 2 sets, failing at 3rd rep on second set.

Shoulder press - 3 sets 8,6 and 4 reps

Standing laterals 2 sets 6 and 4 reps

Standing Barbell rows - 2 sets 8 and 6 reps

Front laterals 2 sets 6, 4 reps

Shoulder Shrugs  - 2 sets. Should feel the burn at end of second set.

Posture is important when working our shoulders. Chests should not be sticking out and our spine should not be curved! In fact such a posture will mean your delts are not going through their full range of motion in the exercises. Our posture should be a relatively straight spine with our feet firmly on the floor at all times. Avoid throwing the weight around. Control the motion.

In the following exercises choose weights that allow you to execute the full range of motion and that you can do to failure until the last reps in the last set.

Shoulder Workout weeks 13-18

Shoulder Press - 5 sets x 12 reps. The weight should allow you to reach failure only in the final set.

Dumbell lateral raises - 4 x 10 reps

Rear Delt Raises - 4 x 10 reps


Shoulder workout weeks 19 - 24

Shoulder Press - 5 sets x 12 reps

Dumbbell lateral raises 4 x 10 reps

Front lateral raises 3 x 10 reps

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