workout for shoulder day

 shoulder day

Workout Routine:

1. Overhead Press (Barbell or Dumbbell):

   
   
   
   • 3 sets of 8-12 repetitions
   • This exercise primarily targets the anterior and lateral deltoids, as well as the triceps.

2. Lateral Raises:

   
   
   
   • 3 sets of 12-15 repetitions
   • Focuses on the lateral deltoids to create width in the shoulders.

3. Front Raises:

   
   
   
   • 3 sets of 12-15 repetitions
   • Targets the anterior deltoids.

4. Rear Delt Flyes:

   
   
   
   • 3 sets of 12-15 repetitions
   • Emphasizes the posterior deltoids, crucial for balanced shoulder development.

5. Arnold Press:

   
   
   
   • 3 sets of 8-12 repetitions
   • Works all three heads of the deltoids and adds variety to the pressing movements.

6. Face Pulls:

   
   
   
   • 3 sets of 15-20 repetitions
   • Targets the posterior deltoids and upper back, important for shoulder stability and posture.

7. Upright Rows:

   
   
   
   • 3 sets of 10-12 repetitions
   • Works the traps and lateral deltoids. Use a wide grip to reduce strain on the shoulder joints.

Cool Down:

1. Shoulder Stretch: Hold each stretch for 20-30 seconds

   • Across-the-chest stretch
   • Overhead tricep stretch
   • Behind-the-back stretch

2. Foam Rolling: 5-10 minutes on the shoulders and upper back