Muscle Building

Shoulders plan

Complete shoulder development with volume and variety.

Warmup

  • Band pull-aparts x25
  • PVC pass-throughs x15
  • Lateral raises (light) x20
  • Face pulls x20

Workout flow

  1. Compound pressing
  2. Lateral raises
  3. Rear delt work
  4. Pump finisher

Estimated duration: 60 minutes

Cooldown / Stretching

  • Shoulder stretches 2 x 30s each
  • Band pull-aparts x20
  • Arm circles

Exercises

Seated Dumbbell Press

shoulders, triceps • Dumbbells, bench

Seated Dumbbell Press image

Steps:

  • Brace core on bench
  • Press bells overhead
  • Lower to ear level
  • Control throughout
Beginner 3 x 12
Intermediate 4 x 10
Advanced 4 x 10
Pro 5 x 8

Notes: Keep rib cage down to avoid lumbar arch.

Lateral Raises

side delts • Dumbbells

Lateral Raises image

Steps:

  • Slight forward lean
  • Raise to shoulder height
  • Lead with elbows
  • Control descent
Beginner 3 x 15
Intermediate 4 x 12
Advanced 4 x 12
Pro 5 x 15

Notes: Light weight, perfect form. No swinging.

Face Pulls

rear delts, upper back • Cable machine

Face Pulls image

Steps:

  • Rope attachment at face height
  • Pull to face
  • Externally rotate shoulders
  • Squeeze rear delts
Beginner 3 x 15
Intermediate 3 x 15
Advanced 4 x 15
Pro 4 x 20

Notes: Essential for shoulder health.