Welcome to our Shoulder Workout Schedule, specially curated for personal trainers and fitness enthusiasts who aim to develop strong, well-defined shoulders. Building and sculpting your shoulder muscles not only enhances your upper body strength but also contributes to an impressive physique. This workout schedule is designed to help you achieve your shoulder goals, whether you're a personal trainer or a dedicated fitness enthusiast.
Workout Schedule:
Day 1: Shoulder Strength and Size
Barbell Shoulder Press: 4 sets of 8-10 reps
Dumbbell Lateral Raises: 4 sets of 10-12 reps
Arnold Press: 3 sets of 10 reps
Bent-Over Dumbbell Rear Delt Raises: 3 sets of 12 reps
Upright Rows: 3 sets of 10-12 reps
Day 2: Shoulder Definition and Stability
Push Press: 4 sets of 6-8 reps
Cable Face Pulls: 4 sets of 10-12 reps
Dumbbell Front Raises: 3 sets of 10 reps
Cable Lateral Raises: 3 sets of 12 reps
Farmer's Walk: 3 sets of 30 seconds
Day 3: Shoulder Power and Endurance
Clean and Press: 4 sets of 6 reps
Kettlebell High Pulls: 4 sets of 10 reps
Plate Front Raises: 3 sets of 12 reps
Battle Rope Slams: 3 sets of 30 seconds
Overhead Medicine Ball Slams: 3 sets of 12 reps
Day 4: Active Recovery and Mobility
Engage in light shoulder stretches and mobility exercises to promote recovery and maintain flexibility. Focus on exercises such as shoulder circles, arm swings, and shoulder dislocations.
Day 5: Shoulder Hypertrophy
Dumbbell Shoulder Press: 4 sets of 8-10 reps
Cable Lateral Raises: 4 sets of 10-12 reps
Rear Delt Flyes: 3 sets of 12 reps
Barbell Shrugs: 3 sets of 10 reps
Seated Bent-Over Rear Delt Raises: 3 sets of 12 reps
Day 6: Shoulder Supersets
Superset 1:
Dumbbell Overhead Press: 3 sets of 8 reps
Dumbbell Lateral Raises: 3 sets of 10 reps
Superset 2:
Front Plate Raise: 3 sets of 10 reps
Cable Face Pulls: 3 sets of 12 reps
Superset 3:
Bent-Over Rear Delt Raises: 3 sets of 12 reps
Upright Rows: 3 sets of 10-12 reps
Day 7: Rest and Recovery
Allow your shoulders to rest and recover. Focus on overall body stretching and relaxation techniques to promote recovery and reduce muscle tension.
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