1. Overhead Barbell Press (Compound movement)
- 3 sets of 8-12 reps
- Press the barbell overhead from chest level, keeping your core tight and back straight. This targets the front delts and engages stabilizers.
2. Arnold Press (Front and side delts)
- 3 sets of 10-12 reps
- Using dumbbells, rotate your palms from facing you at the start to facing outward at the top of the press.
3. Lateral Raises (Side delts isolation)
- 3 sets of 12-15 reps
- Use dumbbells, raise your arms to the side until shoulder height, keeping a slight bend in the elbows.
4. Face Pulls (Rear delts and traps)
- 3 sets of 12-15 reps
- Attach a rope to a cable pulley at face height. Pull the rope towards your face while squeezing your rear delts.
5. Front Raises (Front delts isolation)
- 3 sets of 12-15 reps
- Use a dumbbell or plate, raise it in front of you to shoulder height, and lower with control.
6. Rear Delt Fly (Posterior delts)
- 3 sets of 12-15 reps
- Use dumbbells or cables. Bend at the hips, keep your back straight, and raise your arms out to the sides.
7. Shrugs (Traps)
Hold a heavy dumbbell or barbell and shrug your shoulders up as high as possible, then slowly lower.
3 sets of 10-12 reps
