A set of thick, well-balanced shoulders can definitely lend themselves to a better physique.

While experts may disagree on many aspects of building a better body, one thing that they nearly all can agree upon when it comes to weight training is that owning a set of thick, well-balanced shoulders can definitely lend themselves to a better physique. Well-developed shoulders can give you a more masculine appearance, as well as make your waist look smaller and your entire upper body look more muscular.

Strong shoulders not only look good, but they can also allow you to perform better at various sports like football, basketball, or swimming. That's why it's so important to add an effective shoulder routine to your weight-training regimen. With all of this in mind, we've got a great routine that can help get you where you want to be!

The 8-Week Superior Shoulder Routine

Follow this routine and you'll definitely be on the way to bigger, fuller shoulders that will attract the attention they deserve. This routine consists of both multi-joint compound movements and specialized isolation movements to help build muscle size, strength, and stamina. As usual, your first set for each shoulder-chiseling exercise should be a warm-up with lighter weight. Then you can work towards progressively heavier weight for the other working sets. Just make sure you concentrate on proper form to maximize exercise efficiency. You'll train shoulders only once each week for eight weeks. After this, you'll take a week off from training shoulders. This will allow time for recuperation. As with any training routine, it's essential to stretch and warm up to ensure you are prepared for a vigorous workout.

Instructions: Your first set for each exercise is a warm-up with lighter weight, followed by two working sets with progressively heavier weight. Take a one-minute break after each set. Once you've completed all working sets for a particular exercise, you can move on to the next exercise.

Dumbell Shoulder Press: 3 sets of 8 to 12 repetitions
Upright Rows: 3 sets of 8 to 12 repetitions
Dumbell Lateral Raises: 3 sets of 10 to 12 repetitions
Dumbell Front Raises: 3 sets of 10 to 12 repetitions
Bent-Over Lateral Raises: 3 sets of 10 to 12 repetitions

Dumbell Shoulder Presses

Muscles Worked: Deltoids (especially the medial [side] deltoids), upper trapezius, serratus anterior, and triceps

Position: Sit on a bench with your back straight, holding two dumbells just above shoulder level with your palms facing forward.

Start: Press the dumbells straight up until the two dumbells are nearly touching over your head.

Finish: Complete the exercise by returning the dumbells back to the starting position.

Tip: It's a good idea to use a bench with a backrest to help ensure you sit upright, so you can focus on working the deltoids without hyperextension of the spine. 

Upright Rows

  
Muscles Worked: Deltoids (especially the medial [side] deltoids), trapezius, biceps

Position: Stand with your feet slightly spread, holding a barbell with an overhand grip just in front of your thighs.

Start: Keeping the barbell close to your body, raise the weight to mid-chest level.

Finish: Complete the exercise by returning the barbell back to the starting position.

Tip: This exercise can also be performed using the lower pulley on a cable stack.

Dumbell Lateral Raises

Muscles Worked: Deltoids (especially the medial [side] deltoids)

Position: Stand straight and grasp the dumbells with your palms facing toward each other. Rest the dumbells just in front of your thighs and spread your feet slightly.

Start: Keeping your back straight, raise the dumbells to shoulder level.

Finish: Complete the exercise by lowering the dumbells back to the starting position.

Tip: Use a lighter weight to ensure proper isolation of the medial deltoids without recruitment of unnecessary muscles.

Dumbell Front Raises

Muscles Worked: Deltoids (especially the anterior [front] deltoids)

Position: Stand straight with your feet slightly apart, holding the dumbells with an overhand grip just in front of your thighs.

Start: Using one arm at a time, raise a dumbell out in front of you to shoulder level.

Finish: Complete the exercise by lowering the dumbell under control back to the starting position. Repeat with the opposite side.

Tip: Use manageable weight and avoid throwing the weight up with your entire body.

Bent-Over Lateral Raises

Muscles Worked: Deltoids (especially the posterior [rear] deltoids), trapezius

Position: Stand bent at the waist with your knees slightly spread. Grasp the dumbells with your palms facing inward and your elbows slightly bent.

Start: Keeping your back straight, raise the dumbells to your sides.

Finish: Return the dumbells back to the starting position.

Tip: At the highest point in the movement, squeeze your shoulder blades together. 

Supplementing For Success!

With this solid shoulder routine, you'll be on your way to getting chiseled shoulders that can help improve your strength, physical appearance, and confidence. With your improved physique, you'll definitely get noticed a lot more, too. Of course, you'll also need to train hard, do some cardio, and get plenty of rest for the very best results. Don't forget, you should have a nutritional strategy that includes enough quality protein to assist in musclebuilding and muscle repair.

Supplement with Creatine immediately after your workout and you'll be getting an added edge to your musclebuilding goals. Creatine has been shown to help gains in size and strength when combined with proper nutrition and training. In one study, creatine subjects (young adult males who had not trained for 6 months) gained an average of over 9 pounds of mass in 8 weeks when combined with diet and weight training. Also, treat your muscles to top-notch protein for real results. Whey Protein has been shown to increase mass and strength in healthy, athletic adult males who combined Protein powder with diet and weight training.

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