Shoulder Workouts: Exercises for Mass and Definition

Shoulder Workouts overview:- We can’t start to create up the muscles in your shoulders without knowing what muscles form up your shoulders. As you already know, the shoulder is called deltoid, which has three delts (1.) Anterior Delts (Front Shoulder), (2.) Lateral Delts (Side Shoulder), and (3.) Rear Delts (Posterior Shoulder). For good shape of the shoulder, you have to train all three heads, only then your shoulder will appear in round shape.

Shoulder muscles function

The shoulder muscles support and provide movement to the shoulder waist. They connect the appendicular skeleton of the upper limb to the axial skeleton of the trunk. Four of them are found anterior to the shoulder, while the rest are located towards and behind the shoulder.

The deltoid is found on the outer aspect of the shoulder and is recognized by its triangular shape. Deltoid was named after the Greek letter Delta because of the similar shape they both share. The deltoid is built with three main sets of fibers: anterior, middle, and posterior. These fibers are connected by a really thick tendon and are anchored into a V-shaped channel. This channel housed in the shaft of the humerus bone in the arm[1,2].

The deltoid is accountable for the brunt of all arm rotation and allows an individual to stay carried objects at a safer distance from the body. It also acts to prevent dislocation and injury to the humerus when carrying heavy loads. One of the foremost common injuries to the deltoid may be a deltoid strain. Deltoid strains are characterized by sudden and intense pain where injured, acute pain, and pain when the arm moves out of the side of the body, and tenderness and Inflammation caused (and located) by deltoid muscle.

Shoulder Workouts: **Shoulder muscles function**

1. Shoulder Workouts Training for Mass

EXERCISES	SETS x REPS
WARM-UP 1. Straight Arm Circles 2. Rolling Shoulder Circles 3. Overhead Band Rolls	1 x 15
Dumbbell Press	3 x 8
Barbell Front Raise	3 x 8
Dumbbell Side Raise	3 x 8
Barbell Shrugs	3 X 8

1. WARM-UP with Straight Arm Circles, Rolling Shoulder Circles, and Overhead Band Rolls — 1. Shoulder Workouts: WARM-UP with **Straight Arm Circles, Rolling Shoulder Circles, and Overhead Band Rolls**

2. Shoulder Workouts Dumbbell Shoulder Press, Barbell Front Raise, Seated Dumbbell Side Raise, Barbell Side Raise, Barbell Shrugs — 2. Shoulder Workouts: **Dumbbell Shoulder Press, Barbell Front Raise, Seated Dumbbell Side Raise, Barbell Side Raise, Barbell Shrugs**

KEYNOTE:- There is a 2 min rest in between the set.

2. Shoulder Workouts Training for Definition

*EXERCISES*	*SETS x REPS*
WARM UP Empty Barbell Press	2 x 15
Machine Shoulder Press	3 X 16
Double Cable Front Raise	3 X 16
Single Hand Cable Side Raise	3 X 16
Rear Delt Cable Fly	3 X 16