Shoulder Workout Program for Beginners
Program Overview
- Workout Frequency
- Duration
- Equipment Needed
- Warm-up
- Cool Down
Anatomy of the Shoulder Muscles
- Deltoids
- Anterior Deltoid
- Lateral Deltoid
- Posterior Deltoid
- Rotator Cuff
Beginner Shoulder Workout Routine
1. Dumbbell Shoulder Press (Compound for Front and Side Deltoids)
- Reps and Sets
- Pro Tip
2. Lateral Raises (Lateral Deltoid Focus)
- Reps and Sets
- Pro Tip
3. Front Raises (Anterior Deltoid Focus)
- Reps and Sets
- Pro Tip
4. Bent-Over Reverse Fly (Posterior Deltoid Focus)
- Reps and Sets
- Pro Tip
5. Arnold Press (Compound for All Deltoid Heads)
- Reps and Sets
- Pro Tip
6. Shrugs (Upper Trapezius Focus)
- Reps and Sets
- Pro Tip
Recommended Reps and Sets for Beginners
- Sets
- Reps
- Rest Time
- Workout Frequency
Pro Tips for Success
- Warm-Up
- Progressive Overload
- Control the Movement
- Rest and Recovery
Common Mistakes to Avoid
- Using Too Much Weight
- Shrugging Shoulders During Presses
- Elbow Flare