Best Shoulder Exercises 2023

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ANATOMY

broad shaulder

Anterior deltoid Originating from the clavicle, its main function is to raise the arm forward or advance it (bring the arm from outside to inside). Lateral deltoid Originating from the acromion on the scapula, its role is to move the arm outside or sideways. Posterior deltoid Originating from the spine of the scapula, its function is to move the arm back. All the shoulder movements described are not carried out by the deltoid exclusively, but rather take place in synergy with other muscles. It is virtually impossible to completely isolate the deltoid with an exercise, because, depending on the movement, different muscles of the upper body come into play to complete the kinetic chain of the movement.

BEGINNER

WORKOUT NO.1:
1. machine overhead press : 3 sets of 12 reps
2.front barbell raise : 3 sets of 12 reps
3. side raises : 4 sets of 12 reps
4. rear flies : 3 sets of 12 reps
5. dumbbell shrugs : 3 sets of 12 reps

WORKOUT NO.2 :
1.dumbbell overhead press : 3 sets of 12 reps
2. lateral raises : 3 sets of 12 reps
3. arnold press : 3 sets of 15 reps
4. single arm cable raise : 3 sets of 12 reps
5. barbell shrugs : 3 sets of 15 reps

WORKOUT NO.3:
1.front dumbbell raises : 3 sets of 12 reps
2.machine over head press: 3 sets of 12 reps
3.cable side raises : 2 sets of 18 reps
4. rear flies : 3 sets of 12 reps
5. rear pulls : 3 sets of 15 reps

WORKOUT NO.4:
1.face pulls : 3 sets of 15 reps
2. rear flies : 3 sets of 1 reps
3. lateral raises : 3 sets of 15 reps
4. dumbbell shrugs : 3 sets of 14 reps
4. single arm cable shrugs : 2 sets of 15 reps

WORKOUT NO.5 :
1. overhead flies :3 sets of 12 reps
2. seated dumbbell lateral raises: 3 sets of 12 reps
3.peck rear flies : 3 sets of 12 reps
4.arnold press : 3 sets of 12 reps
5. smith machine shrugs: 4 sets of 12 reps

INTERMEDIATE

WORKOUT NO.1:
1. dumbbell press : 4 sets of 12,10,8,6
2.lateral raises : 6 sets of 12 reps
3.cable front raise: 3 sets of 15,12,10,8
4.rear cable pull : 4 sets of 12 reps
5.face pulls : 4 sets of 12 reps
6.barbell shrugs (behind the back) : 3 sets of 12 reps
7. dumbbell shrugs : 3 sets of 12 reps

WORKOUT NO.2:
1.lateral raise : 4 sets of 12 reps
2. front raises : 4 sets of 12 reps
3. cuban presses : 3 sets of 15 reps
4.barbell shrugs : 4 sets of 12 reps
5.arnold press: 3 sets of 15 reps
6.cable lateral raises : 4 sets of 12 reps

WORKOUT NO.3:
1. face pull: 3 sets of 12 reps
2.rear flies :4 sets of 12 reps
3.lateral raise : 6 sets of 15 reps ( slow negative )
4.seated dumbbell shrugs : 4 sets of 15 reps
5.barbell shrugs : 3 sets of 15 reps + 1 drop set

WORKOUT NO.4:
1.dumbbell press: 4 sets of 10 reps + drop sets
2. lateral raise : 4 sets of 15 reps + 2 Drop sets
3.rear flies : 4 sets of 12 reps
4.face pull : 4 sets of 12 reps
5. barbell shrugs : 3 sets of 10 reps (heavy)

ADVANCE

best-shoulder-exercises-2023

WORKOUT NO.1 :
1.barbell press : 4 sets of 12 ,10,8,6
2.upright rows : 3 sets of 12 reps
3. incline lateral raise : 6 sets of 15 reps ( slow negatve)
4.dumbbell front raise : 3 sets of 18 reps
5.rear flies + face pulls (super set):4 sets of 12 rps
6. barbell shrugs: 6 sets of 12 reps + drop set

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