Your shoulders can be tough muscles to work out, and often times you may find your routine to be boring or repetitive. Fortunately, this article will give you some great ideas on how to spice up your shoulder routine and build strong, ripped muscle mass in no time!
First, in order to understand how to work your shoulders I believe it is worthwhile to learn the anatomy of the area.
By understanding how your muscles function and where they are located, you will not only become a smarter lifter, but also a more efficient one. The shoulder area is made up of seven different muscles, they are the: serratus anterior, pectorialis minor, subclavius, sternocleidomastoid, levator scapulae, rhomboid major/minor, trapezius, and deltoid.
These muscles are responsible for moving your arm up and down, front to back, and anywhere in between. They attach to the clavicle, scapula, or humerus and form what is commonly known as the shoulder cap. The major muscle that forms almost all of the shoulder cap is the deltoid. This is the muscle that you are probably most familiar with. Most of the shoulder exercises will target the deltoid and use the other six muscles and stabilizers
Now that you know what muscle you are working and how to work the muscle, you should know that there are two key muscles for the shoulder area – the shoulder press and the shoulder fly/raise. These exercises must be included in your workout if you expect to build your shoulder muscles. Because there are so many different variations of these exercises it will be hard to get bored.
Barbell Shoulder Press: 5 x 5-8 (1-2 minute rest)
Lateral Cable Fly: 5 x 5-8 (30 second rest)
Dumbbell Shoulder Press: 4 x 10-12 (1-2 minute rest)
Forward Plate Raise: 4 x 10-12 (1-2 minute rest)
Seated Shoulder Fly: 3 x 8-10 (1-2 minute rest)
Lateral Dumbbell Raise: 3 x 8-10 (1-2 minute rest)
As you can see, there are many different variations of presses, flys, and raises. They can be performed using barbells, dumbbells, cables, or plates. This allows for a lot of variation and modification of exercises.
As you will notice, this routine includes exercises in the 5-8 rep range, 10-12 rep range, and 8-10 rep range. This style allows you to work both types of muscle fibers (slow twitch and fast twitch), and really exhaust the deltoids and surrounding muscles.
Don’t be afraid to play around with the type of exercises and rep ranges until you find what works for you and what gets you results. Your program should be individualized to meet your goals and preferences, so as long as you know how to set it up you have the freedom to substitute or add exercises.
As with all new workout programs, make sure that you learn the proper technique before attempting an exercise. If you are consistent with your training and always challenging your body, you should see results in no time!

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