Shoulder Workout

Gym | Single Workout | Beginner: 5 exercises

This shoulder-focused workout is designed to thoroughly engage the deltoid muscles from various angles using a cable machine, ensuring balanced growth and strength. The session begins with Cable Upright Rows, which emphasize the anterior and lateral deltoids as well as the trapezius muscles. Perform four sets with a rep sequence of 15, 12, 10, and 10, progressively adding weight as the rep count decreases to maintain intensity.

Following the upright rows, the workout moves on to Cable Leaning Lateral Raises. These specifically target the lateral or 'side' deltoids which contribute greatly to shoulder width. The angle of the body during the leaning raise helps isolate these side delts further. The same rep and set scheme applies here, again focusing on progression with each set. After thoroughly working the side deltoids, the focus shifts to the anterior deltoids with the Cable Standing Front Raise Variation. This exercise helps sculpt the front portion of the shoulder, enhancing the shoulder's overall definition and strength.

The fourth exercise is the Cable Rear Delt Row using a rope attachment; these activate the often-neglected posterior or 'rear' deltoids along with the mid-back muscles. Here, the rear deltoids are crucial for balanced shoulder development and proper posture. Lastly, the workout finishes with Cable Standing Face Pulls, a fantastic movement for targeting the rear deltoids and the upper back, while also promoting shoulder health and stability through improved scapular retraction and external rotation. The identical set and rep structure across all exercises drives consistent muscle fatigue and growth. It's essential to focus on proper form and controlled movements throughout this workout to prevent injury and maximize muscle engagement.

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  • #Exercise / Sets
    1Cable Upright Row4 sets • 15, 12, 10 and 10 reps
    Cable Upright Row
    2Cable Leaning Lateral Raise4 sets • 15, 12, 10 and 10 reps
    Cable Leaning Lateral Raise
    3Cable Standing Front Raise With Rotation4 sets • 15, 12, 10 and 10 reps
    Cable Standing Front Raise With Rotation
    4Cable Rear Delt Row (with rope)4 sets • 15, 12, 10 and 10 reps
    Cable Rear Delt Row (with rope)
    5Cable Standing Face Pull4 sets • 15, 12, 10 and 10 reps
    Cable Standing Face Pull
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