Beginner Shoulder Workout

This four exercise, nine set shoulder workout is designer for beginners who are looking to put some size onto their shoulders. Perform workout once per week.

Workout Summary

Build Muscle
Single Muscle Group
Beginner
1
Barbell, Dumbbells
Male & Female

Workout Description

This beginners shoulder workout comprises of a total of 9 sets and 4 exercises. Muscle groups worked are the front, middle and side shoulders as well as the traps. This workout should be performed once per week only to allow for adequate recovery.

Workout Notes:

  1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
  2. Strict technique on all exercises. (see shoulder exercises)
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

beginner Shoulder Workout
Shoulders
Exercise Sets Reps
Seated Dumbbell Press 3 15-12-10
Dumbbell Lateral Raise 2 12
Dumbbell Reverse Fly 2 12
Upright Row 2 10
3.8 STARS
48 VOTES
RATE THIS
About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

84 Comments+ Post Comment

No Profile Pic
Posted Wed, 06/02/2010 - 07:39
fikhri
Hi,i have a question...how much weight u recommend for beginner like me??
Steven's picture
Posted Wed, 06/02/2010 - 10:59
Steven
After you have spent several weeks getting used to the routine of lifting, and the exercises, I would start adding weight regularly. You want to get to the point where you are lifting as much weight as possible for a given rep range.
No Profile Pic
Posted Sat, 07/24/2010 - 14:42
remo
70kg 173cm
No Profile Pic
Posted Sun, 03/31/2013 - 09:01
oliya
use the maximum weight that u able to do the exercise in proper technique. Don't use high weights if u cant do it in proper technique.
No Profile Pic
Posted Tue, 07/09/2013 - 02:04
Aioob Alharash
As much as you can to perfect the movement .
No Profile Pic
Posted Mon, 06/14/2010 - 15:50
Nick
is this good for a weak shoulder?,, i always have a discomfort with my right shoulder when doing Lateral Raises . I have good form and I use the lightest weight I have at home.
Steven's picture
Posted Mon, 06/14/2010 - 18:33
Steven
If you experience a discomfort when performing isolation shoulder work, I would stick with overhead pressing movements and possible upright rows.
No Profile Pic
Posted Sat, 07/17/2010 - 06:29
Cidro
Good day, Steve! I want to gain the strength of my shoulder but I have dislocated shoulder, what shoulder workout should I do? THANKS in advance.
Steven's picture
Posted Mon, 07/19/2010 - 14:18
Steven
Hi Cidro, Have you been treated by a doctor?
No Profile Pic
Posted Sun, 09/26/2010 - 07:08
Elcid Alcala
Yes, Steve.
Steven's picture
Posted Mon, 09/27/2010 - 10:23
Steven
What advice did the doctor give you? Did he limit your lifting of heavy weight? I would start with some form of overhead press...dumbbell or barbell. use a moderate weight, and push for 3 sets of 10 reps. Slowly add weight over the weeks when you can.
No Profile Pic
Posted Wed, 07/21/2010 - 11:43
Keith
Hello Steve, Im a competative swimmer and id like to have bigger arms and shoulder how many weeks should i do this routine? and should i push for more weight every set or add on every day i do this?
Steven's picture
Posted Wed, 07/21/2010 - 19:33
Steven
Hi Keith, Definitely push for more reps/weight using good form. That, along with a good bodybuilding diet is the key to progress. Here's an article that might help: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
No Profile Pic
Posted Thu, 07/22/2010 - 19:06
Keith
Thank you very much for the article
No Profile Pic
Posted Tue, 08/10/2010 - 21:27
Vignesh Kumar
Hi, I have a rotator cuff tear. My doctor had prescribed a 6 week Physical Therapy. I have completed it. But I am still apprehensive about lifting heavy weights over the shoulder. Is there any way I can still strengthen my shoulders. Apart from upright rows, can I do some other excercises?
Steven's picture
Posted Thu, 08/12/2010 - 13:58
Steven
Hi Vignesh, I would probably suggest asking this question in the forum. I don't have any practical experience with recovery from injuries. http://www.muscleandstrength.com/forum/
No Profile Pic
Posted Sat, 08/21/2010 - 15:29
Shane
Hello, I'm trying to put together a weekly routine: I want to workout monday, wednesday, & friday while targeting 2 muscle groups on those days. I was thinking back & bi's one day, shoulders & tri's another, and then chest & legs. Would anyone recommend different combinations or am I okay? Thanks.
Steven's picture
Posted Mon, 08/23/2010 - 12:11
Steven
Hi Shane, Your approach is solid as long as you keep your pushing days - chest and shoulders/triceps - on Monday and Friday to maximize tricep recovery.
No Profile Pic
Posted Thu, 09/16/2010 - 06:03
mujeeb
hi steve, Is there any substitute for dumbbell lateral raise?
Steven's picture
Posted Thu, 09/16/2010 - 18:31
Steven
Hi Mujeeb, I would recommend using a seated or standing military press.
No Profile Pic
Posted Mon, 09/20/2010 - 09:03
vickii
hey! I've been doing hair for 11 yrs, and my shoulders are starting to roll forward. Doc says "get to the gym"! HELP?
Steven's picture
Posted Mon, 09/20/2010 - 19:00
Steven
Hi Vickii, Do you have any experience training with weights?
No Profile Pic
Posted Mon, 09/27/2010 - 08:01
Amos
How can I get strength to lift heavy weights when doing side lateral raises?
Steven's picture
Posted Mon, 09/27/2010 - 15:19
Steven
Hi Amos, Side lateral raises aren't really a strength movement. Focus on performing quality reps, and doing as many reps as you can. That's all you can really do.
No Profile Pic
Posted Tue, 10/12/2010 - 21:02
jay
how many weeks
Steven's picture
Posted Thu, 10/14/2010 - 14:03
Steven
Hi Jay, You can run this a minimum of 8-12 weeks or as long as you are making great progress.
No Profile Pic
Posted Wed, 12/08/2010 - 11:47
thomas
hi at the moment im trainin my shoulders by doin military press , dumbell press, side lateral, reverse flies, and upright rows all for 3 sets . is this ok for buildin muscle and strenght thanks
Steven's picture
Posted Sun, 12/19/2010 - 14:11
Steven
Hi Thomas, That is a sound approach.
No Profile Pic
Posted Sat, 03/05/2011 - 17:24
Abbas
hey how many times should i do shoulders ?
No Profile Pic
Posted Sun, 05/01/2011 - 14:21
Tim
I have pinched nerves in my neck causing my left shoulder to be weaker than my right. I need to get size and strength back in the left. Should i work the left more than the right or go ahead and work them together? Thanx
No Profile Pic
Posted Mon, 05/30/2011 - 03:32
alexandra
hey i'm 15 years old, can you give me a shoulder workout, please? :)
Steven's picture
Posted Mon, 06/06/2011 - 12:47
Steven
Most any shoulder workout on M&S will serve you well.
No Profile Pic
Posted Tue, 11/13/2012 - 10:02
Shahid
Its depend on your height if you have good height then you can.
No Profile Pic
Posted Mon, 06/13/2011 - 02:22
shyam
which exercise is neccesary for broad shoulders
No Profile Pic
Posted Tue, 06/14/2011 - 19:54
Eduardo
hey, I got a question, I'm planing to follow a 3-day split workout and I want to replace the shoulder part with this workout, since it seems more complete, is it ok to incorporate this plan to another?
No Profile Pic
Posted Fri, 06/24/2011 - 16:33
julio
hey im 15 years old can you give me a good routine to gain more muscle??
No Profile Pic
Posted Wed, 07/20/2011 - 15:27
reec1202
hi I am new to this so i dont no what im doing lol i would like to build musle from waist up mainly shoulders cheast and abs i am willing to do 3/4 days on it is there any programs i can do. thanks reece
No Profile Pic
Posted Sat, 08/13/2011 - 22:58
Aadil
hi steve i have been doing bicep excercises for a while now and its gotton to the point where my biceps are the same size as my shoulder . do you think you could give me some advice on one arm at a time excercises? P.s. i only have 3 dumbbells and none of them are the same weight so I usually use a 20 pound weight ..could you help me out please?
Steven's picture
Posted Fri, 08/19/2011 - 13:21
Steven
Hi Aadil, I recommend seated one arm dumbbell presses. Use your other arm to grab a hold of a rack and stabilize your body. This is best performed with some sort of back support to aid stability. Sooner or later you will need to purchase more weight. Progression of weight is the real key to making gains.
No Profile Pic
Posted Tue, 09/20/2011 - 01:58
Jay
I started working out doing pushups, dips, pullups about 7 months ago, but for the past 2 months I have been combining weights as well. For example I will do bench press followed by pushups, the following day curls followed by chinups, the following day back arm with dumb bells with dips and then on the fourth day shoulder excercise with weight followed by pullups. My question is with this type of routine is this productive as for me or am I setting myself back?
Steven's picture
Posted Mon, 10/03/2011 - 17:11
Steven
Hi Jay, It can be productive. hard work almost always pays off. With that said, it's never a bad idea to check out some of the structured workouts on the site and see if you can learn a few things.
No Profile Pic
Posted Tue, 10/04/2011 - 05:11
Vikram
Hi Steve After spending alot of time in the gym finally, I came up with a regular workout routine. Just wanted to ask you if it is ok to train chest and triceps on the same day? Thanks Heaps
Steven's picture
Posted Tue, 10/04/2011 - 13:57
Steven
Absolutely.
No Profile Pic
Posted Thu, 10/13/2011 - 10:35
Dale
Hey Steve, I am a beginner and I come across all of the beginner workouts which is on this website. I am currently doing these routines at the gym and wondering How long should I keep up these routines and how often should I change the weights? After a while, is it okay to change the exercise but stay with the same sets and reps. or change sets and the reps but stay with the same exercise? Many thanks, Dale.
Steven's picture
Posted Thu, 10/13/2011 - 15:31
Steven
Hi Dale, You can continue to use these workouts as long as you are making good progress. As far as weight, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
No Profile Pic
Posted Tue, 10/18/2011 - 21:11
Vikram
Hi Steve, How many sets in total per body part are enough (1 body part per week) and how many times should I workout my abs in a week? Cheers
Steven's picture
Posted Fri, 10/21/2011 - 15:47
Steven
I generally recommend no more than 15 sets per large bodypart per week. Abs can be workout 1-3 times per week.
No Profile Pic
Posted Wed, 10/19/2011 - 20:04
Manny Miranda
how much rest between sets?
Steven's picture
Posted Fri, 10/21/2011 - 15:47
Steven
Rest about 90 to 120 seconds between most sets.
No Profile Pic
Posted Wed, 10/26/2011 - 02:36
Jai
Hi Steve, I work out 6 days a week. My routine is 30 mins of cardio for all 6 days and work out 3 days on chest ( 3 excersises 3 sets ) 3 days on shoulders shoulders ( 4 excercises 2 sets ) 3 days on back ( 3 excersises 2 sets ) 3 days on biceps ( 3 excerises 3 sets ) 3 days on Triceps ( 3 excercises 3 sets ) 3 days legs ( 1 excercise 3 sets ) 3 days abs ( 4 excersises 3 days ) I combine Chest with back and triceps in these three days - and shoulders with biceps and legs and abs in the other three days. I use relatively lighter weights. I have three problems - My capacity in lifting weights increases but my body does not get into the appropriate shape and I dont find any reduction in my weight. I understand its a hugh question i posted however i request you to please suggest me a workout routine for 6 days as I can see many work out plans in the site but unable to understand how do i combine different areas on a single day. My height is 5 feet 9 inches and my weight is 80 kilos

Pages