Workout Plans: Shoulders

Here's a great workout to build strength in your shoulders. Do NOT skip shoulder workouts. Strong shoulders will help you lift bigger on other exercises such as bench presses and pull ups, and can help prevent injuries.

This workout is for intermediate lifters. The first exercise is the "core" exercise. From week to week, you will see greater progress in the exercise you perform first in your workouts. These exercises are typically more demanding, so you should rest for about 2 minutes in between sets. For all other exercises, rest for between 60 and 90 seconds in between sets.

Seated barbell overhead press

• 4 sets of 6-12 reps

Arnold dumbell presses

• 4 sets of 6-12 reps

Lateral dumbell raises

• 4 sets of 6-12 reps

Rear delt raises

• 4 sets of 6-12 reps

Upright barbell rows

• 4 sets of 6-12 reps

Good luck and have fun with this one. Remember, you should struggle with the last few reps of each set. Also, try to leave a day between your shoulder day and chest day to avoid overtraining.