Shoulders Workout Plan 0 0 Do you wish you had those envied "coconut" shoulders? Is your current shoulder workout producing less than ideal results? If any of these are true then this is the plan for you. Bulk up in the shoulders and chest and start showing off your ideal build with this shoulder workout program. Unlike some other shoulder workouts, you can easily adapt this shoulder workout schedule into your daily life. All you need is two days following the shoulder exercises detailed and in 30 days you will be in love with your results. Any good shoulder workout program will naturally include exercises that would just as easily fit into a chest workout plan or a back workout routine, and this one definitely meets that criteria. Indeed, it would be impossible to work the right shoulder muscles for mass and definition without simultaneously incorporating portions of the chest and back muscles. Another benefit to this shoulder workout program is the definition you'll gain in your arms, namely the triceps. All those sets and reps you put in now will pay off in the form of muscle mass in as little as one month. Just keep thinking about those great shoulders and arms, as well as the definition in your chest and back as motivation. Get ready to feel the power of these shoulder exercises with intense sets of 10 repeated 3 times each. Yeah, you are going to feel some pretty intense happenings in your body but relish that soreness because it also means you are going to see yourself reaching your mass goals that much faster. Also keep in mind that in order for this shoulder workout plan to work the way you desire, you are going to have to take those break days so be sure to take at least a day off between shoulder workouts. This shoulder workout program is a great way to supplement your overall body building or weight training routine, or can serve as an excellent starting off point to begin a new fitness program. Always remember to practice good form with controlled, precise movements when performing shoulder exercises to avoid injury to your back or muscles. So what are you waiting for? Get started with this shoulder workout plan today!

Start Plan (PRO)

Become a PRO Member

Shoulders Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Start Plan (PRO)

Become a PRO Member

Shoulders Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Shoulders Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Day 1
Day 2

Notes for Week 1, Day 1

The shoulder muscles are prone to strain and injure, so it is important to loosen up and use a weight that you can handle. Also, it is recommended to perform exercises with a partner to provide assistance if needed.

Beginners: Ignore supersets and/or decrease sets
Advanced: Increase supersets and/or increase sets

Exercise.com PRO Membership Includes

Online Workout Tracking

Step-By-Step Video Tutorials

Advanced Workout Stats

Join Today!

Exercise	Sets	Distance	Weight	Rest
Seated Dumbbell Military Press Shoulders / Intermediate	Seated Dumbbell Military Press 3 sets, 10 reps, 01:00 rest	3	10	--	01:00
Dumbbell L Lateral Raise Shoulders / Intermediate	Dumbbell L Lateral Raise 3 sets, 10 reps, 01:00 rest	3	10	--	01:00
Front Dumbbell Press Shoulders / Intermediate	Front Dumbbell Press 3 sets, 10 reps	3	10	--	--:--
-- --	Seated Bent-Over Rear Delt Raise 3 sets, 10 reps, 01:00 rest	3	10	--	01:00
-- --	Dumbbell Powell Raise 3 sets, 10 reps	3	10	--	--:--
-- --	EZ-Bar Upright Row 3 sets, 10 reps, 01:00 rest	3	10	--	01:00

normal
superset
alternate
circuit

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

Do you wish you had those envied "coconut" shoulders? Is your current shoulder workout producing less than ideal results? If any of these are true then this is the plan for you. Bulk up in the shoulders and chest and start showing off your ideal build with this shoulder workout program. Unlike some other shoulder workouts, you can easily adapt this shoulder workout schedule into your daily life. All you need is two days following the shoulder exercises detailed and in 30 days you will be in love with your results.

Any good shoulder workout program will naturally include exercises that would just as easily fit into a chest workout plan or a back workout routine, and this one definitely meets that criteria. Indeed, it would be impossible to work the right shoulder muscles for mass and definition without simultaneously incorporating portions of the chest and back muscles.

Another benefit to this shoulder workout program is the definition you'll gain in your arms, namely the triceps. All those sets and reps you put in now will pay off in the form of muscle mass in as little as one month. Just keep thinking about those great shoulders and arms, as well as the definition in your chest and back as motivation.

Get ready to feel the power of these shoulder exercises with intense sets of 10 repeated 3 times each. Yeah, you are going to feel some pretty intense happenings in your body but relish that soreness because it also means you are going to see yourself reaching your mass goals that much faster. Also keep in mind that in order for this shoulder workout plan to work the way you desire, you are going to have to take those break days so be sure to take at least a day off between shoulder workouts.

This shoulder workout program is a great way to supplement your overall body building or weight training routine, or can serve as an excellent starting off point to begin a new fitness program. Always remember to practice good form with controlled, precise movements when performing shoulder exercises to avoid injury to your back or muscles. So what are you waiting for? Get started with this shoulder workout plan today!