Shoulders
180 Lateral Raises
Using dumbbells, start with both arms down by your sides. Drive both arms out and up to the top above your head, twist so your palms face each other at the top, then return to starting position.
Arnold Press
Barbell Front Raise
Using a barbell or weighted bar, hold it with straight arms in front of you, lift to 90 degrees, then lower back down to starting position.
Barbell Shoulder Press
Bent Over Single Arm Cable Rear Delt Fly
Cable Delt Rotations
Use two handles on the cable machine and pull the handle towards your chest with your elbows up. Keep your elbows up and lift your hands to the ceiling before coming back down.
Cable Rope Front Raises
Cable Rope Upright Row
Using handles or the rope on the lowest notch of the cable, pull the rope towards your chest with your elbows up and straight out, then return to straight at the bottom.
Cable Upright Pull to Fly
Cable Upright Row
Dumbbell Curl to Press
Using two dumbbells, start with both arms straight by your sides. Bend and curl palms up towards you, then keep pressing and turn palms out to a shoulder press and straighten both arms at the top, then reverse and do the same thing on the way back down to starting...
Dumbbell Front Raises
Dumbbell Lateral Raises
Dumbbell Upright Row
Front to Lateral Raises
Half Arnolds
Lateral Circles
Holding two dumbbells straight out at 90 degrees, do circle reps forward for however many reps, then do the same amount backwards.
Machine Lateral Raises
Using a machine, place forearms under the pads and lift to 90 degrees then come back down, using your shoulders to lift.
Military Dumbbell Seated Press
Sitting down holding two dumbbells with your elbows out at a 90-degree angle, press up and down.
Plate Curl to Press
Plate Frontal Raises
Rear Delt Lifts (Machine)
Using a machine, place both hands on the handles, starting with your hands by your ankles. Slightly bend at your waist while keeping your back straight then lift and lower using only your delts.
Seated Single Arm Front Raise
Seated Laterals
Grab two dumbbells and sit on a bench. Start with both dumbbells down by your sides, then lift both arms straight out and up to 90 degrees, then back down to starting position.
Shoulder Bombs
Shoulder Press Machine
Using a shoulder press machine, do 5-10 dual presses (arms together) and then alternate single arm presses for 5-10 reps or however many reps the workouts asks for.
Single Arm Cable Front Raise
Using a handle on the cable, face away from cable and start with arm by your side. Drive it forward and up to 90 degrees then return to starting.
Single Arm Cable Lateral Raise
Up and Over Barbell Press
Up Up Down Downs
Start in a push-up position on the ground, toes and hands, then drop to one elbow at a time, then press back up one arm at a time back to starting position on your hands, keep walking hands and elbows up up down down.
Walk Outs to Push Up
Bend over and touch your toes, then walk forward with your hands to a push-up position. Perform a push-up then walk hands back in towards your feet and repeat.