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
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout20-30 minutes
  • Equipment Required
    Barbell, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

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
Exercise Sets Reps
Seated Dumbbell Press 3 15-12-10
Dumbbell Lateral Raise 2 12
Dumbbell Reverse Fly 2 12
Upright Row 2 10
Posted on: Wed, 07/13/2016 - 07:59

is it ok if i do 3 sets for each exercise? with 15 reps?

Posted on: Wed, 03/25/2015 - 02:15

weight 75 height 184 im beginner . kindly tell me the warmup exercises on machine

yatharth sharma
Posted on: Wed, 04/02/2014 - 14:52

hey steve,
i am just 15 year old with height 5'6 and i am working on my whole body and it includes shoulders too but i use only 2.5 kg dumbbells would it cause any harm to my height?

Posted on: Wed, 02/19/2014 - 09:20

Hi steve,

i am 16 years old and play cricket at a high standard for essex cricket county and loughton cricket club 1st team. cricket season is approaching and i need some shoulder exercises to improve my shoulder strength to throw the ball approximately over 90 metres(throw it as far as i can essentially at a good speed) and also as a spinner to increase my bowling speed so essential my right shoulder and upper back is needed for this to happen. not sure if you know much about cricket but just need some advice quick as i am playing with men and need to keep up with the high standards thank you very much


Daan Tavernier
Posted on: Mon, 02/10/2014 - 12:29

Howmany weeks should you do these exercises with the same weight? or should you increase weekly?

Posted on: Sat, 01/18/2014 - 06:30

Are you not meant to start lifting at 80% of your 1 rep max?

Posted on: Thu, 10/10/2013 - 11:36

Hi Steve
Is it okay to add both behind-the-the-neck press and military press in a single shoulder workout. Please tell me. I am really confused about this.


Posted on: Thu, 09/26/2013 - 17:05

If i would do the push-ups and slowly building up the number of push-ups. I currently do first 3 push-ups with my hands close to each other than 3 medium range than 3 with a very wide range.
And do this like 8 times a day. Would you see a difference after 2 years?

Posted on: Sun, 05/26/2013 - 18:58

hi steve i would like to lose fat & gain currently duing nhs exersice referral ,wt training going well.would like take to the next level.injury past l4 l5 slipped discs 6 yrs,strained serratus posterior superior & spondylosis left neck shoulder.5ft 5ins tall .54yrs old male. 16 1/2 stone wt. i wont to go all out.i have free wts at home thanks andy

Posted on: Sun, 05/26/2013 - 18:56

hi steve i would like to lose fat & gain currently duing nhs exersice referral ,wt training going well.would like take to the next level.injury past l4 l5 slipped discs 6 yrs,strained serratus posterior superior & spondylosis left neck shoulder.5ft 5ins tall .54yrs old male. 16 1/2 stone wt. i wont to go all out.i have free wts at home thanks andy

Posted on: Wed, 05/15/2013 - 15:17

hi.. i have started bodybuilding after many intervals and had not been regular even for 3 months... after the first time as i guess i started using heavy weights from the very begining and this made me develop some stretch marks on my shoulders, lower back and on my knee joints... some sort of white stripes but dosent make me feel pain or anything and its the same from years now.. looks bad but... i have an athletic physic... any suggestions? help greatly appreciated..

Mohamed Hameed
Posted on: Mon, 04/29/2013 - 12:13

Thanks !

Posted on: Thu, 03/21/2013 - 01:12

Does Shoulder Exercise effect the height I am just of 15year old and my height Is 5.9

Posted on: Thu, 03/21/2013 - 01:12

Does Shoulder Exercise effect the height I am just of 15year old and my height Is 5.9

Posted on: Fri, 03/08/2013 - 09:57

hi steve .i m 28years/75kg .want to have full body muscle building routine. which one is better 4 day/
5day or 6 day routine.

Posted on: Thu, 02/21/2013 - 13:52

I am trying to cut fat but have noticed a lack of size in my muscle doing so and would like to build muscle . Currently I am on my second month of insanity program. I want to build muscle at the same time but not sure what to do about a diet program. I am afraid to eat to much and gain the weight back that I have lost buyt I also know byeating too little im not going to build the muscle I want. Any sugeestions im 201 lbs and 6' tall 31 yrs old

M&S Team Badge
Posted on: Thu, 02/21/2013 - 19:26

The best course of action would be to get to the weight you're shooting for, and focus on building muscle from that point.

Posted on: Thu, 02/14/2013 - 13:16

Hello, I just want to know, on the 15-12-10 reps is it good to start heavy weight on the 15 and go down as I go to the reps 12 and 10 or should I start with light weight with the 15 and increase it as I get to 10 reps?


Posted on: Fri, 02/01/2013 - 11:37

Hi Steve
should these workouts be done in one time ? I mean in the same day ,

Posted on: Tue, 01/29/2013 - 09:11

all of u doing great to help us like this way ...
thank u to all ...

Posted on: Thu, 12/27/2012 - 01:28

Hey Steve. I'm about 4 months out from gastric bypass surgery. I've lost 75lbs. With my calories being very restricted my muscles have atrophied somewhat and have lost a great deal of strength. Now I'm back in the gym and unrestricted. Can u point me in the right direction of a resistance program. Need to fill out my loose skin. Thx. Bc

Posted on: Mon, 11/12/2012 - 19:59

I've had surgery for a torn labrum in my left shoulder,and the right one is generally sore most of the time. I don't lift very much weight when I do shoulders. Are there any exercises that would be better suited for me?

Posted on: Sat, 10/20/2012 - 00:33

hi steve..... iam 22 years old.and i do hold a very bad looking lean physique.... iam planning to workout in gym from today.....i would like to start with the shoulders....twice a week.....and triceps.biceps the other four days.... and i am on a diet of 6 eggs per day, 1 litre milk and oats other than a 3 day meal.... should this be sufficient ..? any suggestions....?

Posted on: Thu, 09/20/2012 - 04:32

hi.. Im a a all-rounder.i have a problem with my a fast bowler.some people say that cricketers should stick with light weight and some people say heavy.thing is i want to increase my balling speed and want to build an average body!do you recommend heavy weights?i do 40 kg for shoulder(military press-barbell.bench reps 60 kg.biceps 30kg...)so please can you help me sir?

Posted on: Fri, 05/18/2012 - 18:18

Hey Steve.

I've been lifting for 3 years now, and every once and awhile, I'll experience moments where I will get intense headaches as soon as I start to lift. It usually goes away after a week. It's back again, after 2 weeks. I can't complete any of my workouts without extreme head pains.

I've tried exaggerated breathing while I lift, but it doesn't seem to help. Should I just see if it goes away, or see a doctor or some tips or something!

Posted on: Sun, 03/11/2012 - 06:10

when you say perform 2 set warm up im assuming for each exercise?

M&S Team Badge
Posted on: Tue, 03/13/2012 - 13:26

At least for the heaviest lifts - rows and presses. Lighter lifts may only require one warm up set to get the feel for the exercise.

Posted on: Sat, 03/03/2012 - 08:04

must i continuously do one exercise after another ?
or should i rest after each exercise ?
how long must i rest ?

Posted on: Wed, 01/25/2012 - 02:30

Hi Steve
After doing dumbbell press and lateral i am not able to do reverse flies even with 10 pound dumbbell what should i do?

i have started doing beginner program from past 4 weeks.

Posted on: Tue, 01/10/2012 - 18:52

Hi Steve

how my breathing during workout. We need to control it? Any method for breathing during workout

Posted on: Mon, 12/19/2011 - 03:42

hi i will ask sir if this 4routine exercises is the very best to improve my shoulder? because in my country there's a lot of exercise that is teaching to me. tnx

M&S Team Badge
Posted on: Thu, 12/22/2011 - 11:02

This workout is a solid choice.

Posted on: Wed, 10/26/2011 - 02:36

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

M&S Team Badge
Posted on: Wed, 10/26/2011 - 12:13

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

M&S Team Badge
Posted on: Thu, 10/27/2011 - 09:46

It should be ok. I might suggest exploring some of the other 3 day workouts on the site to see if there is anything you can do to refine your approach. It may be more beneficial to work shoulders with chest and triceps.

Posted on: Thu, 10/27/2011 - 01:38

Hi Steve,

Thanks for your response. Will work on my diet. Can you please tell me is my work out plan which i mentioned previous is fine or am i being too ambitious on buliding muscles. Would you recomend any changes to it.

Manny Miranda
Posted on: Wed, 10/19/2011 - 20:04

how much rest between sets?

M&S Team Badge
Posted on: Fri, 10/21/2011 - 15:47

Rest about 90 to 120 seconds between most sets.

Posted on: Tue, 10/18/2011 - 21:11

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?

M&S Team Badge
Posted on: Fri, 10/21/2011 - 15:47

I generally recommend no more than 15 sets per large bodypart per week.

Abs can be workout 1-3 times per week.

Posted on: Thu, 10/13/2011 - 10:35

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,


M&S Team Badge
Posted on: Thu, 10/13/2011 - 15:31

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.

Posted on: Tue, 10/04/2011 - 05:11

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

M&S Team Badge
Posted on: Tue, 10/04/2011 - 13:57


Posted on: Tue, 09/20/2011 - 01:58

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?

M&S Team Badge
Posted on: Mon, 10/03/2011 - 17:11

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.

Posted on: Sat, 08/13/2011 - 22:58

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?

M&S Team Badge
Posted on: Fri, 08/19/2011 - 13:21

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.

Posted on: Wed, 07/20/2011 - 15:27

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

Posted on: Fri, 06/24/2011 - 16:33

hey im 15 years old can you give me a good routine to gain more muscle??