5 Mass Building Shoulder Workouts

Last Updated on January 7, 2021

 Workout #1

• Barbell Shoulder Press: 3 sets x 4-6 reps
• One Arm Side Laterals: 3 sets x 12 reps
• Front Plate Raise: 3 sets x 12 reps hold plate at the top for 3 sec
• Lying Rear Delt Raises: 3 sets x 15 reps

 Workout #2

• Seated Side Laterals: 3 sets x 8-12 reps
• Push Press: 3 sets x 4-6 reps
• Reverse Flys: 3 sets x 12 reps
• Side Lateral Raise: 3 sets x 15 reps

 Workout #3

• Seated Bent Over Rear Delt Raise: 3 sets x 8-12 reps
• Dumbbell Shoulder Press: 3 sets x 4-6 reps
• Standing Low Pulley Deltoid Raise: 3 sets x 8-12 reps
• Barbell Rear Delt Rows: 3 sets x 12 reps

 Workout #4

• Arnold Press: 3 sets x 6-8 reps
• Bent Over Low Pulley Side Laterals: 3 sets x 8-12 reps
• Laterals Lying One Arm Lateral Raises: 3 sets x 10 reps with each arm
• Front Dumbbell Raise: 3 sets x 12 reps

 Workout #5

• One Arm Side Laterals: 3 sets x 8 reps with 3 sec hold at the top
• Standing Military Press: 3 sets x 6-8 reps
• Reverse Flys: 3 sets x 8-12 reps
• Side Lateral Raises: 3 sets x 15 reps