Shoulders are that part of the human upper body that we use the most, literally in every physical activity they are used one way or another. Shoulders can rotate 360, almost, and they can perform some good workouts that will enable the human body to gain mass on the shoulders, arms and the whole upper body as well. Some exercise by shoulders also makes it effective for the lower body as well to get toned and gain some mass. The whole point is, the shoulder muscles are one hell of the important muscles of the body, they must look big, toned and muscular to have an ultimate good posture. Many people don’t understand the anatomy of shoulders, and they do multiple exercises without knowing what part of shoulder they are hitting. In this article I will first off describe the structure of your shoulders, and how you can do the proper set of exercises to boost up the density of mass in those areas. So, Ladies and gentlemen, let’s begin the show.

The shoulders’ anatomy

The shoulders deltoids have the three main portions,

  • First is the anterior head and has the function of flexion and medial rotation, located at the front part of the shoulder girdle and can be toned up with barbell shoulder press workout.
  • Second is the middle head with the primary function of abduction and is located at the side and middle of the shoulder, and can be toned up with the exercises like dumbbells side laterals.
  • Third, posterior head, located at the back of the shoulder and functions for extension and lateral rotations.

So now the seven sets of workouts are as follows,

Workout 1

  1. Barbell shoulder press

Sit straight in bench and do 3 sets of 4-6 reps regularly each day and increase at a consistent pace, this helps in increasing muscle mass.

  1. One arm side laterals

Stand firm and take some appropriate weight dumbbell and do the side lateral to the max height that the dumbbell and shoulder get aligned. Do 3 sets of 12 reps.

  1. Front plate raise

Do this exercise of 3 sets and 12 reps.

Workout 2

  1. Seated lateral raise

Here sit tight, and lateral raise both arms. Do this of 3 sets and 8-12 reps.

  1. The pushups

Probably the best simplest exercise you can do a gym or even at home. Do 3 sets of 6-8 reps.

Workout 3

  1. Reverse Flyes

I love this exercise as it is very active and massive shoulder mass gainer. Do 3 sets and 12 reps for this.

  1.  Seated Bent-Over Rear Delt Raise

Do 3 sets and about 8-12 reps, and you are good to go.

Workout 4

  1. Standing Low-Pulley Deltoid Raise

Do 3 sets of this and 8-12 reps to gain heavy mass on your shoulders.

  1. Barbell Rear Delt Row

This is an intense workout as this will help to gain a substantial shoulder mass. Do 3 sets and 12 reps on the shoulder day.

Workout 5

  1. Arnold Dumbbell Press

This exercise is quite useful and will get you massive mass. Do 3 sets of 10 reps, and you are right to get beautiful shoulders.

  1. Front Dumbbell Raise

Do 3 sets and 12 reps of this daily to tone up your arms overall.

Workout 6

  1. One arm side lateral

Yes, you guessed right, again, but this time hold it for 3-5 seconds. Reps and sets are same as above.

Workout 7

  1. Side lateral raise

Do 3 steps and 16 reps of this exercise for good shoulder mass.


Please enter your comment!
Please enter your name here