The following is a collection of Shoulder Exercises. Bookmark this page as it will continuously be updated.

These Exercises are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

CRUSH YOUR SHOULDERS

Barbell Shoulder Presses
A.    5, 5, 5, 5, 3, 3, 3 reps - rest 60-90 seconds
- use 30, 40, 50, 60, 70, 80, 90% of 1RM respectively

PRESS THE HEAVENS

DB Alternating Shoulder Presses
5 sets x 6 reps (2-0-1-0) rest 60 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/press - 0)
- 6 reps = 6 alternating reps with each arm

SHOULDERS S.O.B.

Barbell Shoulder Press
5 sets x 8 reps + drop set (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/press - 0)
- drop set = drop 20%/set - 8 reps or failure - no rest

DELT CLANGIN’ & BANGIN’

Dumbbell Side Lateral Raises
Pyramid Up & Down: 6 sets x 5, 5, 5 reps
- 1st, 3rd, 5th pyramid up: light, medium, heavy dumbbells
- 2nd, 4th, 6th pyramid down: heavy, medium, light dumbbells
- 5lb increases eg: 25, 30, 35lbs

OMEGA FRONT DELTA

Dumbbell Front Raises - Neutral Grip
4 sets x 8 reps (2-0-1-1) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift - 1 sec pause at top)
- strict form - no body english

HOCUS POCUS B!TCHES

1 Arm Dumbbell (DB) Shoulder Press L/R
Pyramid Up & Down 4 sets x 6, 6, 6 reps
- 1st, 3rd set pyramid up: light, medium, heavy db
- 2nd, 4th set pyramid down: heavy, medium, light db
- left 6, 6, 6 reps; right 6, 6, 6 reps; rest 60 seconds

PLATE SMASHERS

Plate Ribbons
4 sets x 10 reps (2-0-1-0) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift - 0)
- alternate left to right, right to left ribbon motion

PRESS OF HUMILITY

Barbell Shoulder Press - Floor Seated
4 sets x 10 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)
- set rack safety bars an inch below collar bone

GRANITE SHOULDERS

Dumbbell Bent Over Reverse Flyes
4 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift/flye - 0)

SHOULDERS OF WOE

Barbell Shoulder Press
10 sets x 10 reps - rest 30-45 seconds
- use 75-80% of 1 rep max or use 12 rep max

GO GO POWER PRESS

Floor Seated One Arm Dumbbell Shoulder Press L/R
4 sets x 8 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)

HERCULES PUNCH

Dumbbell Shoulder Punches
4 sets x 8 reps
- rest 45 seconds
- extend one dumbbell while holding the other
- variations: alternating or double punch