Each time I do my Shoulder workout I do one exercise from each of the 7 groups below. I cycle around each group, so that if I did exercise D11 as the exercise from the first group last time I trained Shoulders, next time I’ll do D12. That’s not vital, if the equipment isn’t available then I’ll do D11 or D13 – just making sure I do one of the D1 group.
Exercises in the D1 and D2 groups are for anterior (front) deltoids, D3 are for lateral (side) deltoids, D4 and D5 for posterior (rear) deltoids, and D6 for the small, hidden but vital rotator cuff muscles.
I do 3 sets of each exercise I am doing. Each set is done to 10 reps or failure if before. If 10 reps are achieved, the weight goes up for next set. If 10 reps are achieved on all three sets of an exercise, then next time I do that exercise, the middle weight from last time becomes the starting weight. If 10 reps are not achieved, then the weight remains the same and I push extra hard to get an extra rep.
Forward Grip Dumbbell Press (D11)
Shoulder Press Machine (D12)
Rotational Grip Dumbbell Press (D13)
Front Cable Raise (D21)
Front Barbell Raise (D22)
Alternating Seating Dumbbell Front Raise (D23)
Leaning Cable Raise (D31)
Lateral Dumbbell Raise – Elbows 90deg (D32)
Standing Dumbbell Lateral Raise (D33)
Rear Delt Machine (D41)
Rope Nose Pulls (D42)
High Grip Seated Row Machine (D43)
Dumbbells Prone Neutral Grip (D51)
Dumbbells Incline In-line Grip (D52)
Dumbbell Behind Knee to Back (D53)
Cable Internal Rotator Cuff (D61)
Lying Dumbbells Lateral Rotation (D62)
Lying Dumbbells Vertical Rotation (D63)
Standing Barbell Press (D71)
The final exercise (D71) is done at the end of the workout every time as a single set to one rep more than last time. Maximum reps on this is 20, when you reach that select a heavier barbell.