Delt Routines and Shoulder Exercise Guide

Sergey Shelestov’s Shoulder Routine

  • Front barbell presses – 4-5 sets 12-8 reps
  • Dumbbell side laterals – 3-4 sets 10-12 reps
  • Dumbbell front raises – 4 sets 10-12 reps
  • Machine rear laterals – 4 sets 10-12 reps
  • Machine side laterals – 2-3 sets 10-15 reps

Flex Lewis Shoulder Routine

  • Hammer Strength Shoulder Presses – 3 sets 15-6 reps
  • Dumbbell Side Laterals – 4 sets 10-15 reps*
  • Dumbbell Front Raises – 3 sets 12-6 reps
  • Steering Wheel Raises – 1 set 50-60 reps
  • *Last set is a drop set

Delts / Shoulder Workout

  • Military press – warm up 4 sets 6-10 reps
  • Standing side dumbbell lateral raises – 3 sets 8-12 reps
  • Standing front dumbbell lateral raises – 3 sets 8-12 reps
  • Standing bent over dumbbell lateral raises – 3 sets 8-2 reps

Delts / Shoulder Workout 2

  • Machine press – warm up 4 sets 6-10 reps
  • Seated dumbbell press – 5 sets 6-10 reps
  • Standing side dumbbell lateral raises – 5 sets 6-10 reps

Ronny Rockel’s Shoulder Workout

  • Behind the Neck Presses – 7 sets 6-15 reps
  • Cable Side Laterals – 7 sets 6-15 reps
  • Lying Dumbbell Real Laterals – 7 sets 6-15 reps
  • Upright Rows – 7 sets 6-15 reps

Cable laterals – Variations include seated one arm cross, standing cable cross laterals

Shoulder Exercises Guide for Delt Development

The Primary Shoulder Exercises you can do are Dumbbell Presses and Lateral Raises

Dumbbell Presses

Purpose of the Dumbbell Press is to Develop the Front Deltoids

Proper form for Dumbbell Presses

From a seated or standing position hold the Dumbbells shoulder height elbows out to the sides and your palms facing forward. Lift straight up until they touch at the top lower them slowly as far down as possible or approximately shoulder height.

Variations include the Military Press (seated barbell overhead press) and Behind the Neck Dumbbell Press

Standing Lateral Raises

Purpose of the Standing Lateral Raise is the Develop the Outside Head of the Deltoid

Proper form for the Standing Lateral Raise

Standing upright holding a dumbbell in each hand and the dumbbells in front of you palms facing together, slowly raise your arms up and to the side with your elbows slightly bent until you pause parallel to the floor. Palms should be facing downward or with the tail end of the dumbbell slightly higher than the front at mid point of this rep. Lower slowly and repeat.

Variations include Seated Lateral Rasies, Front Lateral Raises (targets the front deltoid), Seated Front Lateral Raises, one arm cable laterals and bent of dumbbell laterals (targets the real deltoid).

More Delts / Shoulder Exercises

  • Seated leaning forward dumbbell side laterals
  • Clean and press
  • Standing dumbbell press
  • Seated side lateral raises
  • Seated front lateral raises

Now you have the Shoulder Workouts and Weak Point Training and Development Guide so implement these tips into your next Delt Workout!