Shoulder Workout Routines!

The Anatomy of the Shoulder

It is vital to understand the interactions of the different muscle groups in the shoulder. The shoulder is built as a ball-and-socket joint which provides incredible range of motion, but very poor stability. The rotator cuff, possibly the most frequently injured portion of the shoulder, is made up of many smaller muscles that can easily become injured if over used, or used improperly. The deltoid of the shoulder is the muscle group that covers the exterior of the joint, and is divided into three separate heads:

• Anterior Deltoid:The front head of the shoulder muscle flexes and rotates the arm inward. The anterior delts are important in bench pressing, other chest training, and are usually also stimulated from triceps and biceps exercises. It can be very easy for a traditional bodybuilder to over develop this muscle, leading to a muscular imbalance that can cause injury and posture difficulties.
• Medial Deltoid: Is the side head of the shoulder, and acts to abduct the arm, which means it brings the arms out and away from the midline of the body. This muscle activates most during isolated shoulder abduction movements, such as dumbbell side raises. Development of this muscle brings width to the upper torso.
• Posterior Deltoid: Extending and rotating the arm outward is the function of the back deltoid. Back exercises such as rows, chin ups, and pull ups work the rear delts more than most other exercises. Isolating the posterior deltoid can be done with reverse flyes.

Shoulder Workout Routines!
 
Beginner Routine

Side raises	3 x 8-12
Standing military press	3 x 8-12

Intermediate Routine

Side raises	3 x 8-12
Barbell upright row	3 x 8-12
Standing military press	3 x 8-12

Advanced Routine

Side raises	4 x 8-12
Barbell upright row	4 x 8-12
Standing military press	4 x 8-12

Pre-exhaust Routine
Superset

Side raise to Standing military press	3 x 8-12
Barbell upright row	4 x 8-12