Workout Routines

The best shoulders workout for beginners

Build greater size, strength, and power with this comprehensive upper-body workout.

Overhead Press
Westend61 / Getty
Westend61 / Getty
Duration 30
Exercises 6
Equipment Yes

If you're new to the gym, but desperately want to size up, gain greater power, and boost your strength, this routine will set you up for success.

Courtesy of Jennifer Ventriglia, C.P.T.—founder of Blueprint Athletics, a personalized athletic training system for athletes and competitive bodybuilders—this routine comprises impactful strength-training shoulders exercises guaranteed to help you reach your goals.

Directions

Complete the following exercises using these rep-rest-set schemes to best accomodate your fitness goals. Make sure you warm up your shoulders thoroughly, because the shoulder joint is susceptible to wear and tear, especially for beginners.

  • Endurance: 1-3 sets x 12-20 reps with 0-60 sec. rest
  • Hypertrophy: 3-5 sets x 6-12 reps with 60-90 sec. rest
  • Strength: 4-6 sets x 1-5 reps with 1-3 min. rest
  • Power: 3-6 sets x 1-10 reps with 3-5 min. rest

One idea: Complete 45-60 seconds of jump rope between each set to keep the blood pumped in your shoulders.

The best shoulders workout for beginners Do 3-6 rounds

Exercise 1.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
-- sets
See directions reps
-- rest

Exercise 2.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
-- sets
See directions reps
-- rest

Exercise 3.

Leaning Lateral Raise You'll need: Dumbbells How to
Leaning Dumbbell Lateral Raise thumbnail
-- sets
See directions reps
-- rest

Exercise 4.

Landmine Press You'll need: Barbell How to
Landmine Press  thumbnail
-- sets
See directions reps
-- rest

Exercise 5.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
-- sets
See directions reps
-- rest

Exercise 6.

Upright Row You'll need: Barbell, Dumbbells, Kettlebells How to
Upright Barbell Row thumbnail
-- sets
See directions reps
-- rest
Comments