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Beginner shoulder program


Wider, more muscular, stronger! If you want shoulders that meet these three criteria, regardless of your level, follow our advice and bodybuilding exercises for shoulders. Since the shoulder muscle has three bundles, it must be worked from several angles in order for its development to be complete. Frontal elevations solicit the anterior bundle particularly well. The external beam is mobilized by lateral raises, standing and sitting. As for the posterior beam, it is exercised by leaning bust elevations (bird) and certain inverted straddle type movements and rowing. Admittedly, the developed mainly mobilize the anterior bundle, but they also involve the other two bundles.

Weight gain program

Rest time for the following 3 programs: 1m30

Program 1

Program 2

Program 3

Program 4

Increase muscle definition

Short session (15 minutes)


For an insane shoulder clubbing in 15 minutes, switch to the pulley machine. Start with the posterior deltoids, follow through with the outer deltoids and finish with a ramming of the anterior deltoids. The order indicated was chosen voluntarily because, in most practitioners, the back of the shoulders is deficient. Conversely, the anterior beam is the strongest of the three because it is also solicited by the presses during the pectoral session. Perform these exercises as a circuit, moving from one to the next with no rest. After a set of warm-ups, start with your heaviest load, then reduce by 10% to 20% with each successive set.

Special posterior deltoids

Special external deltoids

Special anterior deltoids

Strength and volume program for deltoids


Wide, round, shapely deltoids are the mark of a “hard core” bodybuilder. For them to be huge, it is essential to press with loads worthy of the name. The heavy dumbbell press is one of the best ways to achieve total deltoid development. On the other hand, if you limit yourself to 22 kg dumbbells, your shoulders will never be well swollen. Sometimes you have to think outside the box if you want to gain strength. Here is a program designed to allow you to increase your load and the volume of your shoulders.

This program is a training secret that many weightlifting champions have used to increase their strength in the press. It requires only a set of dumbbells and an adjustable bench, the inclination of the backrest of which can preferably go from horizontal to vertical and this, in stages. The trick is to start “lying down” with some load and gradually raise the back over the weeks, maintaining the same load until you can develop it overhead.



You have to start with dumbbells with which you can perform 8 to 10 reps of bench press. The second step is to find an adjustable bench such that the backrest allows for the eight inclines listed in the deltoid hypertrophy program.

Do three sets of bench press (during the whole program, the load will be the one that allows you to do 8 to 10 reps on the bench press) during the chest sessions for phase 1 and during the shoulder sessions for phase 2. Once you complete the cycle, keep this load for a few weeks for the shoulder press before starting this program again with a new load.

Phase 1

Phase 1 training will be done during chest sessions. At the very beginning of the session, do three sets of press at the angle indicated for the current week. Finish with two or three more chest exercises.

Stage 2


Phase 2 training will be done in the shoulder sessions. At the very beginning of the session, do three sets of shoulder presses at the angle indicated for the current week. Finish with two or three more chest exercises

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