Complete Shoulder Sculpting Barbell and Cable Workout

Gym | Single Workout | Beginner: 4 exercises

This workout routine is tailored for those looking to enhance their shoulder development through a combination of classic and innovative exercises using barbells and cable machines. The target is to not just increase strength, but also to promote muscle hypertrophy in the deltoids.

The first exercise is the Barbell Seated Behind Head Military Press, designed to target the posterior and medial deltoids. Perform four sets with decreasing reps: 15, 12, 10, and 10. This exercise is critical for improving overhead pressing mechanics and shoulder stability. Ensure to control the weight carefully to prevent any strain on the neck or shoulders.

Moving on, the Barbell Front Raise focuses primarily on the anterior deltoids. Similar to the first exercise, complete four sets of 15, 12, 10, and 10 reps. This movement helps in adding thickness and definition to the front part of the shoulders. Keep your back straight and core engaged to avoid swinging the barbell.

The third exercise in our session is the Barbell Upright Row. Conduct four sets with the same rep scheme: 15, 12, 10, and 10. This exercise not only hits the overall shoulder but also engages the upper traps. Be cautious not to lift too heavy to protect your wrists and ensure the movement is driven by your shoulders and traps, not momentum.

Finally, the Cable Leaning Lateral Raise effectively isolates the medial deltoids. This exercise will help in achieving that sought-after shoulder width and roundness. Again, follow the routine of four sets of 15, 12, 10, and 10 reps. The cable provides a continuous tension that can lead to better muscle growth. Maintain a slight lean throughout the movement to maximize engagement of the targeted muscles.

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  • #Exercise / Sets
    1Barbell Seated Behind Head Military Press4 sets • 15, 12, 10 and 10 reps
    Barbell Seated Behind Head Military Press
    2Barbell Front Raise4 sets • 15, 12, 10 and 10 reps
    Barbell Front Raise
    3Barbell Upright Row4 sets • 15, 12, 10 and 10 reps
    Barbell Upright Row
    4Cable Leaning Lateral Raise4 sets • 15, 12, 10 and 10 reps
    Cable Leaning Lateral Raise
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