Shoulder Workout Routine


When I started working out in 2004, I wanted to get bigger arms and chest muscles. I never worked out my shoulders or legs regularly until a few years later. It was because working out my shoulders and legs was extra hard, so I didn’t want to even start. I’m glad I did because now I LOVE working out my shoulders and legs. There’s something about overcoming a challenge that really motivates me.

Just like I mentioned a few weeks ago, I’m currently following a 5-day muscle split schedule which means I work my shoulders out once a week. But don’t that doesn’t mean that I’m slacking on that day. It’s jam packed with an intense regimen of exercises, including two supersets of exercises. Personally, I believe that shoulder exercises are some of easiest to do incorrectly. We tend to inappropriately use our arms, chest, and neck to compensate for weaker shoulder muscles. My advice is to choose a weight that allows you to maintain your form throughout the entire set. Gym Rule #1: BE SAFE.

Here’s my shoulder routine

Shoulder Press 5 x (8-10)
DB Shrug 4 x 8
Superset #1:

  • Lateral Raise 5 x (8-12)
  • Rear Lateral Raise 4 x (8-12)

Superset #2:

  • DB Frontal Raise 4 x 8
  • DB Upright Row 4 x 8

Lift strong, friends.

Thomas Ngo, RD, CPT
Registered Dietitian
NASM Certified Personal Trainer
Facebook–The More You Ngo

PS: I am currently switching my fitness certification from NASM Certified Personal Trainer to NSCA Certified Strength & Conditioning Specialist! It’ll take lots of study time but I’m ready to learn. For now, I’m still a CPT, but soon it’ll be an advanced certification of a CSCS. Stoked!


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